The Hydration Quest Before, During and After a Workout


If I knew in my youth what I know now about fitness, health and nutrition, and the important role it would play in my life, I probably would have been a better athlete. Knowing what I know now, nutrition, and hydration have made a significant difference in my workout performance.  Eating well, with the occasional cheat meal, is important for balance nutrition. However, hydration is everything!  Have you ever had a charley horse?  I beg of you, hydrate my friends, hydrate!

Proper hydration is essential to your workout performance and overall health. Here are a few important tips to ensure proper hydration before, during and after your workout.


·         Begin hydrating (avoid excessive caffeine and sugary beverages) 4-hours before exercise.

·         Drink 0.7 to .010 ounces of water per pound of body weight.  Example: A 150-lb woman should drink 10-15 oz. of water before a workout.

·         Eat a quick burning, carbohydrate­–rich snack (hard boiled egg, banana, plain baked potato) 3-4 hours before a workout. Consumer .45g of carbs per pound of body weight.

TIP: Though coffee and other caffeinated beverages can offer functional benefits to your workout, avoid drinking excessive amounts. OD’ing on them can lead to dehydration; so keep an eye on how many cups you’re downing.



·         Drink 24 oz. of water to ensure proper hydration. NOTE: drink 6 oz. of water every 15 minutes.

·         Fluids that contain sodium or electrolytes will help you stay hydrated.

·         If the duration of the workout is long and intense (i.e., POWER SURGE 360), add another small carbohydrate to keep your body fueled.

TIP: Monitor the color of your urine. The goal is pale yellow, not clear. The deeper the color, the more dehydrated you are.


·         Replacing lost fluids 45-minutes after your workout and over the next eight to 12-hours will help prepare your body for the next day’s workout.

·         Be sure to drink 16–24 oz. of water or liquids with sodium or electrolytes for every pound lost during your workout.

·         Knowing your sweat rate will help you determine the amount of fluid needed post-workout to avoid dehydration. Click here for a sweat rate calculator

TIP: Sweat rate is KEY to understanding your body and how much fluid you require. Once you know your fluid loss, over DIFFERENT temperatures, then you know how much you need to drink per hour to stay hydrated.


Sources: WebMD,,