Under-hydrate and your workout suffers — energy drops, performance dips, recovery slows — but over-drink or ignore electrolytes and you’ve got problems too. Getting workout hydration right is simpler than it sounds. The hydration guide: the case, the before-during-after plan and the electrolytes-and-more notes.

The Workout-Hydration Case

Why workout hydration matters: the hydration-affects-performance (the hydration-status affecting energy-and-performance from the how-much-water-hydration chapter — the the-performance; the hydration-and-output), the dehydration-hurts (the dehydration dropping performance-and-recovery from the how-much-water-hydration chapter — the the-dehydration; the it-hurts), the the-sweat-loss (the sweat-loss needing replacement from the electrolytes-when-you-need-them chapter — the the-sweat; the replace-the-loss), the the-balance-not-over-drink (the hydration being balance, not just chugging from the how-much-water-hydration chapter — the the-balance; the not-over-drink), and the reframe (the workout-hydration as a performance-and-recovery balance of before-during-and-after).

The Before-During-After Plan

The workout hydration plan: the the-hydrate-before (the being well-hydrated before exercising from the morning-hydration-routine chapter — the the-before; the start-hydrated), the the-during-for-longer-sessions (the sipping water during longer/sweaty workouts from the how-much-water-hydration chapter — the the-during; the sip-during), the the-electrolytes-when-sweating-a-lot (the electrolytes for heavy/long sweating from the electrolytes-when-you-need-them chapter — the the-electrolytes; the when-needed), the the-rehydrate-after (the rehydrating after to replace-losses from the how-much-water-hydration chapter — the the-after; the rehydrate), the the-dont-over-drink (the not-over-drinking (balance) from the how-much-water-hydration chapter — the the-balance; the not-too-much), the the-check-your-urine (the urine-color as a hydration-check from the urine-color-hydration chapter — the the-check; the check-the-color), the the-hydrating-foods-too (the hydrating-foods contributing from the hydrating-foods-summer chapter — the the-foods; the food-hydration), and the the-heat-adjustments (the more-hydration in heat from the hydrating-foods-summer chapter’s heat-logic — the the-heat; the more-in-heat).

The Electrolytes-and-More Notes

Electrolytes and hydration extras: the the-electrolytes-when-needed (the electrolytes for long/heavy-sweat sessions from the electrolytes-when-you-need-them chapter — the the-electrolytes; the when-needed), the the-not-always-needed (the electrolytes not-needed for short/light workouts from the electrolytes-when-you-need-them chapter — the the-not-always; the not-every-workout), the the-water-is-usually-enough (the water sufficing for most workouts from the how-much-water-hydration chapter — the the-water; the water-usually), the the-morning-hydration (the a-morning hydration habit from the morning-hydration-routine chapter — the the-morning; the hydrate-early), the the-urine-color-guide (the urine-color guiding hydration from the urine-color-hydration chapter — the the-check; the the-color-guide), the the-water-bottle-hygiene (the a-clean water-bottle from the water-bottle-hygiene chapter — the the-bottle; the clean-it), the the-individual-needs (the hydration-needs being individual from the how-much-water-hydration chapter — the the-individual; the your-needs), and the frame (workout-hydration as hydrate-before-sip-during-and-rehydrate-after with electrolytes-when-needed, water-usually-enough — drink right around exercise. Hydrate right around your workout — be well-hydrated before, sip during longer/sweaty sessions, add electrolytes for heavy sweating, and rehydrate after — without over-drinking (water is usually enough), checking your urine color and using a clean bottle: how to drink right before, during and after exercise.

Under-hydrate and your workout suffers — energy drops, performance dips, recovery slows — but over-drinking or ignoring electrolytes causes problems too. The plan: be well-hydrated before, sip water during longer/sweaty sessions, add electrolytes for heavy or long sweating, and rehydrate after (without over-drinking — it’s a balance). Electrolytes-and-more: they’re needed for long/heavy-sweat sessions but not every workout (water is usually enough), check your urine color, hydrate in the morning, eat hydrating foods, use a clean bottle, and drink more in heat. How to drink right before, during and after exercise.