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How Much Water Do You Need When Exercising?
Health & Fitness
Before: Drink about 15 to 20 ounces of water one to two hours before working out. Sip another eight ounces 15 minutes before.
During: Sip six ounces of water every 15 minutes (eight ounces if exercising in extreme heat or you're sweating buckets). If you're working out for longer than an hour or in excessive heat, then sip Smartwater or a sports drink like Gatorade to replenish lost electrolytes.
After: Weigh yourself before and after your workout. For every pound of water weight lost, replace it by drinking 16 to 20 ounces of water or sports drink. Another good way to monitor that you've gotten enough water is in the ladies room. If you have a large amount of light-colored urine, then you're hydrated. If it's dark, then you'll know you need to drink more before, during, and after your workout.
You definitely don't want to overdo it with nature's beverage. Although rare, there is such a think as overhydration, a condition called hyponatremia where sodium levels in the blood become diluted and fall dangerously low. You'll know you're drinking too much water if you find you've gained weight when weighing yourself after a workout.