8 Weeks to Go!

Nutrition Tips Series
Developed by Lisa Lovejoy, Sports & Wellness Dietitian


When it comes to Sports Nutrition, what you drink can be as important as what you eat.  An adult athlete’s body is 40-70% water and adequate hydration is essential for delivering nutrients and removing waste products.  Water also plays a critical role in cooling the body during exercise.  Fluid losses during exercise via respiration and sweat can be significant, especially as the weather warms up and as training intensifies. 

Being even slightly dehydrated during a workout can make a significant difference in how you feel and how well you perform.  The goal is to be fully hydrated before beginning to exercise and replace fluid losses as they occur.  Some guidelines to help you reach this goal include:

            Prior to your workout:  Ideally, you should consume 2 cups (16 oz.) of fluid, 2 hours before exercising. This allows your body time to absorb the water and eliminate any excess before you begin.

            During your workout:  Aim to drink 5-10 ounces of fluid (roughly 3-6 “gulps” from your water bottle) every 15-20 minutes during exercise.

            After your workout:  Drink enough fluids to restore any weight lost during exercise.  One pound of body weight = 16 oz. of fluid.  If you weigh yourself (without clothing) before and after exercise, you should replenish with 16 oz. of fluid for each pound lost.

Use this information to create a hydration plan as you train.  It can be difficult to carry and/or consume enough fluids to maintain optimal hydration during your workouts, so be sure to start out well hydrated and re-hydrate as soon as possible following exercise.