Contact Us
 
Find a Doctor
I'm looking for
I'm looking for
Doctor's office
Enter your doctor's name to get office information.
Labs
Find labs in your network
Enter your primary care doctor's name to find labs in your network.
Urgent care centers
Find urgent care centers in your network
Enter your primary care doctor's name to find urgent care centers in your network.
Medical Services
Medical Services
Health Insurance
Classes and Events
Health and Medical
Wellness and Fitness
Community Classes
Pregnancy and Parenting
Seniors and Aging
For Professionals
FollowMyHealth®
Driving Directions
Print
Cart
Update Information

Cancel

Save

Forgot Password

Please enter your e-mail address.

Sharp Health News

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

July 18, 2016 by

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 erica.carlson@sharp.com.

You might also like:

Finding the strength within (video)

Finding the strength within (video)

When Anna’s life changed in an instant, she faced the challenge with strength and grace.

Oct. 15 2018

Removing cultural barriers to mental health care

Removing cultural barriers to mental health care

Helping underserved communities communicate about their mental health needs.

Oct. 12 2018

Gary Phelps: the role of respiratory therapists

Breath of life: the role of respiratory therapists

Respiratory therapists care for patients who have difficulty breathing.

Oct. 19 2018

Choose the doctor who's right for you.

At Sharp, we make it easy to find an exceptional doctor — right where you live and work.

Get started

All Categories
Contact Sharp HealthCare
Call us

1-800-827-4277

If this is a life- or limb-threatening emergency, please call 911 immediately.

Email us

Please do not use this form to convey personal or medical information.

How would you like to be contacted?
Date of birth
Optional

Find other numbers

View our phone directory

What's This?

These important numbers are located on your billing statement.

Find your Sharp Rees-Stealy account number

Find your Sharp Rees-Stealy account number

Find your Sharp hospital account number

Find your Sharp hospital account number

Find your SharpCare account number

Find your SharpCare account number
Lung Cancer Screening

Should you get a lung cancer screening? Answer a few simple questions to find out.

Have you ever smoked cigarettes?
Are you on Medicare or a Medicare HMO?