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Prevea Health

Proper Hydration


Hydration is a key component to successful training. Consuming the appropriate amount of fluid will help performance and prevent injuries. Athletes should know their hydration plan prior to working out and utilize it during training.

Every athlete's fluid intake will vary based on their body's sweat rate. Follow this simple formula to determine how much fluid to drink for every hour of working out.  Do not urinate or consume liquids until all steps are complete.
Steps: Sample Calculations:
1. Weigh yourself nude before a 30 minute workout 180 pounds
2. After the workout, wipe the sweat off and weigh-in again 178.7 pounds
3. Find the difference in the weights  in step 1 and 2 180 - 179.3 = 0.7 pounds
4. Multiply that number by 16 0.7 x 16 = 11.2 ounces
5. Lastly, multiple the result instep 4 by two 11.2 x 2 = 22.4 ounces of fluid per hour of exercise

Hydration Guidelines:

  • Slower paced athletes tend to misinterpret fatigue as hydration and over consume fluids.
  • Drinking too much fluid can lead to hyponatremia, or low sodium content in the blood. This condition can cause confusion, fatigue, headaches, cramps, nausea and vomiting.
  • Average fluid replenishment:
    • 17-21 oz of fluid pre-workout
    • 21-40 oz per hour during the workout based on above calculations
  • Electrolyte drinks are recommended for fluid replacement

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