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Sharp Health News

How much water do you need when exercising? (infographic)

July 18, 2016

Did you know that by the time you first start feeling thirsty, you're likely already dehydrated? One of the most vital elements to staying healthy is staying hydrated — especially when exercising. Olga Hays, wellness coach and ACE-certified personal trainer, explains the amount of water you should be drinking before, during and after exercise.

How much water do you need when exercising? How much water should you drink when exercising? Drinking water is essential to having a productive workout. Always start your workouts fully hydrated. “Proper hydration is extremely important for an effective exercise routine,” says Olga Hays, an ACE-certified personal trainer and health promotion specialist at Sharp HealthCare. “Water regulates your body temperature, lubricates your joints and helps transport nutrients to give you energy.” The amount of water your need varies based on factors such as age, gender, height and weight. Exercise intensity, duration and the climate in which you are exercising may also affect the amount of water you should consume. The American Council on Exercise suggests the following guidelines for drinking water before, during and after exercise. Before exercising, consume 15 to 20 ounces two hours before your workout. During exercise, drink 7 to 10 ounces every 10 to 20 minutes while exercising. After exercising, drink 8 ounces within 30 minutes of completing your workout. Increase your water intake if you have a high BMI or tend to sweat a lot. You should also consume more water if you are exercising in hot or humid weather. You can also add a splash of flavor to your water. If you find yourself fighting sugar cravings, try adding fresh fruit to your water. Orange slices add a boost of Vitamin C, and fiber-filled blackberries aid in digestion.

View the printable version of this infographic.

Sharp HealthCare offers exercise and fitness classes around San Diego County. Learn more about a class near you.

For the media: To talk with a Sharp doctor about exercise and hydration tips, contact Erica Carlson, senior public relations specialist, at

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