Improve Your Workout

Hydration can benefit a workout in many ways. Here are some ways to make the most of your workouts.

Drink It In

Drink an appropriate amount of fluids during the day.* Pace yourself by starting off first thing in the morning and remind yourself while you go about your daily activities.

Prepare Yourself

Aim for at least 16 ounces (two cups) of fluid for 2–3 hours before your workout and an additional eight ounces (one cup) 10–20 minutes before.

Keep It Going

Continue drinking during your workout.* Active people who prefer plain water may benefit from a fitness water such as Propel. Fitness waters are lightly flavored to help exercisers drink more than they would of plain water, thus staying better hydrated.

This site also provides a number of tools and printouts you can use to make the most of your fitness routine.

Foods and Fluids for Fitness contains techniques to help maximize your training and get more out of a workout by fueling your body with the right foods and fluids.

Our Hydration Tracker is an easy-to-use chart to help you keep track of exercises and fluid intake during a workout. Both are part of the Professional’s Library.

* It’s important to drink the right amount of fluids to match what you lose in sweat. To measure your fluid loss, weigh yourself before and after each exercise. If you’ve lost a pound or more right after exercise, that’s a fluid loss, and it means you need to hydrate. Drinking 16 ounces of fluid replaces one pound of fluid loss.

Propel® Fitness Water