What should you drink to avoid dehydration during exercise session lasting 60 minutes?

Stay hydrated to perform to full athletic potential.

Table of Contents Show

Here are my top tips to stay hydrated for your training and competition:
Day-to-day hydration plan
Avoiding over-hydration ‘hyponatraemia’
Adjust your training
Home-made Cool Electrolyte Drink
Ingredients:
How Do I Know I am Hydrated?
How Do I Know How Much Fluid to Drink During Exercise?
How Much Do I Need to Drink After Exercise?
Hydration Kit
Are Sports Drinks Better Than Water for Hydration?
Recommendations for Concentration of Carbohydrates (CHO) in beverages
Ergogenic aids and Supplements
Do Young Athletes and Adults Need Different Hydration Strategies?
What are the Benefits of Hydration?

Drinking enough water is crucial to an athlete’s performance. Physical activity can result in a large amount of water and electrolyte loss, which can in turn lead to dehydration, and therefore affect athletic performance. If an athlete is not properly hydrated, heat illness can occur. Heat illness can present minor side effects, such as muscle cramps and headaches, but can also have more serious outcomes, such as loss of consciousness and seizures. To prevent dehydration (and especially dehydration that leads to heat illness), there are a few simple tools that athletes should use to maintain hydration throughout activity.

How to know you’re hydrated

Determining hydration status can be done using a self-assessment, according to the National Collegiate Athletic Association. One of the easiest and most reliable ways to determine if an athlete is hydrated is through urine color. A pale-yellow to clear color is the best indicator for hydration. Another way for athletes to self-assess hydration is to weigh themselves before and after activity and note how many pounds were lost through sweat. If more than 1 percent of body weight is lost through sweating, it is considered “minimal dehydration.” When more than 5 percent of body weight is lost, performance can start to be severely affected, according to the National Collegiate Athletic Association. This equates a moderate (which can quickly turn to severe) level of dehydration, where medical interference might be required.

How much athletes should be drinking

Assuring athlete hydration can be achieved a few ways. According to the American College of Sports Medicine, water should be consumed throughout each and every day before one feels thirsty. The feeling of thirst is actually one of the first signs of dehydration. Drinking 16 ounces 2-3 hours before activity and then another 8 ounces 15-30 minutes before activity is recommended. About 4-8 ounces of water or an electrolyte drink is recommended every 15-20 minutes during an activity that lasts less than 60 minutes. If exercising for longer than 60 minutes, an electrolyte drink of 4-8 ounces every 15-20 minutes should be used to replace lost fluids. After activity is completed, it is recommended to use the weight loss calculation and consume 16-20 ounces of a sports drink or water per pound of body weight lost, according to the American College of Sports Medicine.

Other ways to stay hydrated

Aside from drinking water throughout the day and during activity, athletes can also consume beverages or snacks with sodium and potassium to help maintain electrolyte balance. As previously mentioned, electrolyte drinks are a good alternative to water when exercising more than 60 minutes, and they may be appropriate during other times depending on the intensity, surrounding temperature and duration of the activity. Sports drinks contain carbohydrates which help with energy balance, as well as and sodium and potassium to help maintain hydration. However, it is important to note that sports drinks do have a lot of extra sugar and calories. They are not necessary unless the physical activity is intense or sustained for a long period of time. Additionally, as suggested by National Colligate Athletic Association, athletes can use fruits and vegetables to maintain hydration, as these foods are made of mostly water and can keep an athlete hydrated when included in everyday nutrition.

Hydration is an important aspect of athletic performance and can prevent the various negative outcomes of becoming dehydrated. If peak performance is the goal, hydration must be prioritized. Drink enough water to sustain you through your workout, practice or game! Michigan State University Extension supports maintaining a balanced diet and keeping hydration levels up, especially during sports or other physical activity.

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By Nicole Dynan (APD/ASD)

Even a small amount of dehydration can affect your mental and physical performance, so staying well hydrated during training and competition can help you to perform at your best.

Household heating and air-conditioning as well as sweating all contribute to dehydration. And thirst may not always be a good indicator of how much you need to drink; if you are thirsty, you can already be dehydrated enough to impair your performance.

Here are my top tips to stay hydrated for your training and competition:

1. Drink small and regular amounts of water throughout the day. Most of us should be aiming to drink around 2-3 L (this does not include what you drink around training).

2. Use your urine as a guide. Dark-coloured urine of a relatively small volume is an indication of dehydration and should signal you to drink more fluids throughout the day or during your run.

3. Start your activity well hydrated. Drink 200-600ml immediately before training starts. Leave time to visit the bathroom before your event. Then, begin drinking early in the session and continue to take in small amounts regularly. Most athletes can tolerate 200-300 ml every 15-20 minutes but this will vary according to body size and exercise intensity.

4. Have a plan. For any exercise session greater than 30 minutes, you should have a fluid intake plan. Conduct a simple sweat test to estimate your own personal fluid requirements. Weighing yourself before and after exercise can help you to gauge your fluid needs. Any weight loss corresponds with fluid loss. A kilogram loss of body weight represents a need for 1.5 Litres of fluid to be replaced, to account for fluid lost as urine. This should all be replaced within 4-6 hours after your activity. A weight increase could indicate that you are drinking more than you need.

5. Use sports drinks. When training sessions are of high intensity or last longer than 60 minutes, sports drinks can help replace lost electrolytes.

Remaining dehydrated after exercise can slow down your recovery because blood and body fluids help to bring nutrients to your tissues for repair and remove any waste products. During the hottest time of the year, you not only need a hydration plan for each training session but also a plan to prevent cumulative dehydration over many sessions.

Day-to-day hydration plan

1. Drink a 400 ml of water with breakfast every morning.

2. Drink 2-3 L of fluid each day (this does not include what you drink around training).

3. Drink little and often.

4. Avoid fizzy drinks and adding sugar to caffeinated beverages.

5. Drink no more than 2-3 cups of tea and coffee each day.

6. Avoid caffeine and alcohol immediately after training.

Avoiding over-hydration ‘hyponatraemia’

Hyponatremia is a condition that occurs when the level of sodium in your blood is abnormally low (Sodium is an electrolyte, and it helps regulate the amount of water that's in and around your cells). It can occur from drinking excessive amounts of water before and during prolonged exercise. Hyponatraemia can lead to nausea and vomiting, headaches, muscle weakness or cramps, brain swelling, seizures and coma.

Including sports drinks before and during exercise lasting longer than one hour can reduce your risk of hyponatraemia.

Adjust your training

Exercising early in the morning when the temperature is lower or choosing an air conditioned gym on extreme weather days will assist in adhering to your planned training schedule.

Pre-cooling or reducing your body temperature before exercising in hot weather has also been shown to preserve performance on hot days as it will delay body heat accumulation. Cooling vests with pockets for ice packs are a convenient way to achieve this (http://www.icevests.com.au/ ).

Home-made Cool Electrolyte Drink

Research has shown that fluid intake is improved when drinks are chilled (~15 °C), flavoured and contain sodium (salt). This makes this home-made sports drink an ideal choice during exercise.

Ingredients:

4 cups water (can substitute with coconut water)1/2 teaspoon sea salt1- 2 tablespoons honey (to taste preference)1/4 cup freshly squeezed of lemon juice1/2 cup dark cherry juice (no added sugar)

1/2 cup orange juice (freshly squeezed if available)

Monitoring hydration status before, during and after exercise is essential for both performance and safety during physical activity. Maintaining an appropriate level of hydration (a euhydrated state) has been shown to increase performance (aerobic exercise, anaerobic exercise, strength, power), allows athletes to exercise at lower body temperatures and heart rates, improves cognitive function, and has been shown to enhance immunological function.

Dehydration is influenced by exercise intensity, environmental conditions (temperature and humidity), and availability of fluids during exercise. Once an individual loses 2% of their body mass from fluid losses impairments in performance are noticeable and these impairments become more extreme with greater levels of dehydration. Also, it has been shown that with increasing levels of dehydration body temperature and heart rate increases over and above the levels of someone who is hydrated, which can increase the risk of heat illness in dehydrated exercising individuals.

An appropriate hydration strategy involves athletes to begin exercise hydrated, minimize fluid losses during exercise, and then replace fluid losses after exercise. Hydration needs are individualistic, so athletes should be aware of their own hydration needs to maximize performance and safety.

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How Do I Know I am Hydrated?

There are various modes in which hydration status can be measured, but unfortunately, there is no consensus as to which method is the best in terms of assessing an individual’s hydration status. Also, since an individual’s total body water content fluctuates constantly throughout the day, it is difficult to know what level is of total body water is a euhydrated state. Although there is no consensus as to which methods of hydration assessment are best, here are a few methods that can be used to measure hydration status.
Presently there is no scientific consensus regarding the best method to assess hydration status nor is there a normal “total body water” value to represent euhydration. Nonetheless the following measures have been and can be used to assess hydration status:

Urine Color – Urine color can be assessed and compared with the urine color chart (as seen to the right). This is the easiest measure of hydration for most people because it is easy to assess and does not need additional equipment to do so. The higher the number or darker the color the greater degree of dehydration. Urine color 4 or greater indicates dehydration.

Urine Specific Gravity (USG) / Osmolality (UOsmol)
- USG of < 1.020 = euhydrated
- UOsmol < 700 mOsmol/kg = euhydrated
- Elevated urine-specific gravity values can occur as a result of diet, heavy daily exercise, high lean body mass, and high protein turnover.
Sensation of Thirst – Thirst develops once dehydration has already set in (~1-2% of body mass loss) and is considered to work best during rest or exercising at lower intensities for less than one hour in cooler conditions.
- Sensation of thirst works well only at rest
Blood Measures – Measuring plasma osmolality, plasma volume, hematocrit concentrations, and hemoglobin can determine the level of hydration/dehydration. Due to the invasive nature of this measure, it is not recommended in the athletics setting.

Cheuvront S, Sawka M. Hydration assessment of athletes. Sports Sci Exchange 18: 1-6, 2005.

As seen in the Venn diagram above not one biomarker of hydration (weight, urine, and thirst), provides enough evidence of dehydration; however, the combination of any two simple self-assessment markers means dehydration is likely, and the presence of all three makes dehydration very likely.

How Do I Know How Much Fluid to Drink During Exercise?

Fluid needs for athletes are specific to the athletes themselves due to the variability in sweat rates amongst people. The best way to know how much fluid to drink during exercise is to calculate your sweat rate to know how much fluid you are losing during activity. After sweat rate is calculated you can calculate how much you need to drink.

To get the most accurate sweat rate, the following steps should be followed:

Before the workout, ensure the athlete is hydrated (light colored urine). Being dehydrated will affect normal sweat rate.
Take a nude body weight before the workout.
Exercise for one hour (type and intensity of exercise should be similar to the conditions in which knowledge of sweat rate is needed).
During the one hour workout refrain from drinking fluids as this will affect sweat rate. If water is consumed, weigh the water before and after the workout to determine the difference.
After the workout take another nude body weight and calculate the difference between pre and post exercise. If water is consumed during exercise subtract the water weight from the post exercise weight.
Every 2.2 pounds a person loses equates to 1 liter of fluid loss (sweat loss). For example, if someone loses 5 pounds in 1 hour their sweat rate is 5/2.2 = 2.27 liters/hour.
A person’s sweat rate is the amount of fluid they should aim to replace during exercise. For heavy sweaters it is not uncommon to be unable to drink everything they lose during the workout. Full replacement of fluid losses may not be able to occur until after exercise.

If it is not possible to exercise for a full hour, the following equation can be used to calculate sweat rate:

[(pre exercise bodyweight – post exercise bodyweight) + fluid intake – urine volume ]/exercise time in hours

After your sweat rate is calculated you will know your fluid needs during exercise. The goal is to minimize fluid losses (try to keep body mass losses <2%). For people with high sweat rates (> 2 Liters per hour) it will be difficult to replace all fluids during exercise because the stomach only absorbs ~1.2 Liters per hour. By minimizing fluid losses during exercise you will end exercise more hydrated, thus helping to maximize performance.

How Much Do I Need to Drink After Exercise?

Rehydration should occur within 2 hours post exercise to assure optimal rehydration. Post exercise rehydration should be 150% of body mass loss during exercise. Use this calculation to adequately replace fluid post exercise, following the guidelines stated previously

Pre exercise wt (kg) – post exercise wt (kg) x 1.5 = Fluid Needs for Replacement per ACSM Guidelines

For every 1 kg (2.2 lb) loss, additional 1 L of fluid needed:

Fluid Replacement After Exercise
BM loss	Fluid Needed
0.5 kg (1.1 lbs)	0.5 L
1 kg (2.2 lbs)	1 L
1.5 kg (3.3 lbs)	1.5 L
2 kg (4.4 lbs)	2 L
2.5 kg (5.5 lbs)	2.5 L
3 kg (6.6lbs)	3 L

Hydration Kit

The American College of Sports Medicine (ACSM) and the National Athletic Trainers Association (NATA) recommend athletes attempt to drink fluids according to the amount lost by sweat. Since sweat rate differs for each individual (based on acclimatization level, fitness, gender, protective equipment, etc.) and can range from about one liter per hour to as much as three liters per hour, it is difficult to suggest a fluid intake to satisfy everyone’s needs. The rule-of-thumb is for athletes to consume about 200-300ml of fluid every 15 minutes during exercise. This is enough fluid to replace an individual with one liter per hour sweat rate, however an athlete who drank this amount during practice and had a higher sweat rate would still become dehydrated over time, which is why a universal recommendation is difficult.

The first step to ensure athletes do not become dehydrated is to have the proper supplies in place. The following are KSI-suggested items to have on hand to promote hydration during sports activities. Names of common brands and retailers are provided as examples, however this is not an exhaustive list by any means. Prices are approximate and many providers offer discounted rates for large orders.

Product	Price	Lifespan	Practicality	Purchasing
Pumper style hydration station	20 gallon cooler, six hoses ~$900-$1,500	Reusable – will require cleaning	This product holds 20 gallons of water, is very portable and easily refillable. This product is only an example of the different hydration units. Requires 12 volt-12 Amp battery, charges externally (battery & charger included)	Cramer ThermoFlo
Medco-Athletics Option 1
Medco-Athletics Option 2
Coolers	3 gallons ~$25	Reusable – will require washing	This product can be used to hold water, electrolyte drink and ice for rehydration and injury purposes.
5 gallons ~$25	Gatorade
7 gallons ~$45	Rubbermaid
10 gallons ~$55
Squeeze water bottles	100 bottles – $160	Reusable – will require washing (dishwasher safe)	This product can hold up to 32oz of fluid and ice. They can easily squirt into the mouth so it never has to touch the lips if they are shared.	Gatorade

Water bottle holder	~$13-30	Reusable	This product can hold up to 6 squeeze water bottles	Gatorade
Instant Electrolyte Drink Mix Powder	1 case is 14 bags with 6 gallons each)	One time use per package (makes 6 gallons)	This product can make up to six gallons per package (84 gallons/case) and comes in a variety of flavors.	Gatorade
1-12 cases – $110
13-29 cases – $115
30+ cases – $106
Waxed Paper Cups	2,500 8oz cups – $68	One time use per cup (reusable per person)	This product can be used for water or any kind of hydration beverage. These cups can last a whole game or for single use purposes.	Gatorade

Electrolyte Freezer Pops	150 servings – $45	3 oz. serving	This product offers an electrolyte boost in a 3oz. serving size. “Just freeze it and sqweeze it”	Sqwincher Sqweeze
Hydration Kit	$160	Will fuel a team of 20 for 10 games or practices	Includes 3 cases of Gatorade Prime (60 servings), 1 case Gatorade Perform (6 gallon powder- 84 gallons), 5 Cases Gatorade Recover (60 servings), and 60qt. ice chest on wheels or a 7-gallon cooler as well as your choice of 10 Gatorade towels or 12 Squeeze bottles with 2 carriers or 1 case of 8oz. cups (2,500 per case)	Gatorade

Hydration Kit

$215

Will fuel a team of 25 for 22 games or practices

Includes 3 cases of Gatorade Perform (6 gallon powder- 252 total gallons), and your choice of three of the following: 10 gallon cooler, 7 gallon cooler, 60qt. ice check on wheels, 10 Gatorade towels, 24 squeeze bottles with 4 carriers, or 1 case of 8oz cups (2,500 per case)

Gatorade

Hydration Kit

$75

Use for replenishment of inventory

Includes 1 case of Gatorade Perform (6 gallon powder- 84 gallons total), and 1 case of 8oz. cups (2,500 per case)

Gatorade

**Print as a PDF

Are Sports Drinks Better Than Water for Hydration?

Intense endurance exercise, especially in the heat leads to both dehydration and depletion of glucose and electrolytes. Fluid-energy-electrolyte replacement beverages (i.e., sports drinks) improve endurance because they satisfy these needs, particularly in hot and humid environments with exercise lasting over one hour. Electrolytes also stimulate thirst and promote absorption in the gastrointestinal (GI) tract.
Any fluid deficit that is incurred during one exercise session can potentially compromise the next exercise session if adequate fluid replacement does not occur. Therefore, it is important to replace fluid and electrolyte losses, and replenish energy stores in order to achieve recovery before the next bout of exercise.
Both the volume of the drink and its composition are critical. Carbohydrates improve the rate of intestinal uptake of sodium, which in turn favors the retention of water. When proper hydration status is maintained, including carbohydrates in the sports drink delays the onset of fatigue during a the next bout of intense exercise in a warm environment. Even modest (up to 2% of body weight) exercise-induced dehydration decreases aerobic performance capacity and compromises cognitive capability.
For people who are “salty sweaters” adding more sodium to a persons diet is beneficial: added sodium can take place during meals as well as during exercise by adding extra salt to a sports drink (although most athletes do not enjoy the taste of added salt to a sports drink).
Although sports drinks have carbohydrates and electrolytes that can help during long exercise sessions, water is the best fluid to drink when exercise sessions are less than one hour. There is no added benefit of a sports drink during these short sessions since the body does not lose the amount of electrolytes that a sports drink would help mitigate. Also, the added sugar to one’s diet from drinking sports drinks could have potential long term health effects if they are the primary fluid source for a long period of time.

Recommendations for Concentration of Carbohydrates (CHO) in beverages

1 Liter of 6% CHO drink per 1 hour of exercise
Do not consume >8% CHO concentration because it can lead to gastrointestinal distress

INGREDIENTS	BEVERAGES
Sports Drink	Water
Flavor	Has light flavoring that encourages people to drink more so they fully rehydrate.	Lack of flavor keeps you from drinking enough to fully rehydrate.
Carbohydrate	Contains carbohydrate to provide energy to working muscles so you can exercise longer. Absorbed by the body as quickly as water.	Provides no energy to enhance performance.
Electrolytes: Sodium and Potassium	Contains a small amount of sodium that encourages drinking and helps keep fluid in your system rather than losing it through the urine. Helps maintain sodium balance in blood.	Contains no sodium. Water stimulates kidneys to turn on urine production more than if you drank a sports drink with sodium. Does not replace electrolytes.

Salt Loss

Along with water, large sweat losses will lead to a loss of electrolytes, especially sodium and chloride.
Failure to sufficiently replace sodium losses will prevent the return to euhydrated state and stimulate excessive urine production.
Consuming sodium during the recovery period will help retain ingested fluids and help stimulate thirst.
Drinks containing sodium such as sports beverages may be helpful, but many foods can supply the needed electrolytes.

Ergogenic aids and Supplements

Caffeine: Little evidence to support the recommendations for exercising individuals to avoid caffeine.
Glycerol: It is difficult to clarify whether hyperhydration with glycerol improves thermoregulation or decreases cardiovascular strain. However, in certain situations (such as the inability to consume large amounts of fluid during intense exercise in the heat or not having access to fluids), the use of pre exercise glycerol MAY assist with maintaining hydration status during exercise.
Ephedra: There is insufficient evidence that ephedra can impair thermoregulation; however, the inability to conduct randomized controlled trials because of its potential negative effects may leave the effects of ephedra while exercising in the heat unknown. Furthermore, there have been sufficient case reports of deaths linked to ephedra to suggest ephedra is an unsafe supplement for athletes or other exercising individuals.
Though more research is needed on the effects of particular supplements it is imperative to remain abreast of the most recent evidence regarding supplementation to better educate and advise athletes.

Do Young Athletes and Adults Need Different Hydration Strategies?

Available data indicate that despite differences in sweating rates, pre pubescent athletes appear to incur similar levels of dehydration as adults.
Thirst-driven drinking behavior as well as ad libitum (voluntary) fluid intake (as percentage of loss) appears to be similar between children and adults.
Coaches and parents still need to take responsibility for enforcing fluid intake guidelines in young athletes because young athletes may not be aware of their actual fluid needs.
Educating both young athletes and adults on proper hydration strategies that are individualized for themselves is important in maintaining overall health and performance during exercise.

What are the Benefits of Hydration?

Anaerobic Exercise

Endurance Exercise

Exercise in Heat

Power

Strength

Core Temperature

Heart Rate

Cognition

Mood

Immune Function

Sweat Rate

Beverage Temperature

References

Brendon P. McDermott, Scott A. Anderson, Lawrence E. Armstrong, Douglas J. Casa, Samuel N. Cheuvront, Larry Cooper, W. Larry Kenney, Francis G. O’Connor, and William O. Roberts (2017) National Athletic Trainers’ Association Position Statement: Fluid Replacement for the Physically Active. Journal of Athletic Training: September 2017, Vol. 52, No. 9, pp. 877-895.
Kenefick RW, Cheuvront SN. Hydration for recreational sport and physical activity. Nutr Rev. 2012;70:S137-S142.
Lopez RM, Casa DJ. The influence of nutritional ergogenic aids on exercise heat tolerance and hydration status. Curr Sports Med Rep. 2009;8(4):192-199.
Maughan RJ, Shirreffs SM. Dehydration and rehydration in competative sport. Scand J Med Sci Sports. 2010;20:40-47.
Maughan RJ, Shirreffs SM. Development of individual hydration strategies for athletes. Int J Sport Nutr Exerc Metab. 2008;18(5):457-472.
Rowland T. Fluid replacement requirements for child athletes. Sports Med. 2011;41(4):279-288.
Sawka MN, Burke LM, Eichner ER, et al.. American College of Sports Medicine position stand: exercise and fluid replacement. Med Sci Sports Exerc. 2007;39:377-390.
Shirreffs SM. Hydration: Special issues for playing football in warm and hot environments. Scand J Med Sci Sports. 2010;20:90-94.
Shirreffs SM, Armstrong LE, Cheuvront SN. Fluid and electrolyte needs for preparation and recovery from training and competition. J Sports Sci. 2004;22:57-63.
Casa DJ, Armstrong LE, Motain SJ, Rich B SE, Stone J. National Athletic Trainer’s Association Position State: Fluid Replacement for Athletes. Journal of Athletic Training. 2000; 35(2):212-224.

Page last modified on August 11th, 2019