The goal is to remain hydrated throughout exercise by drinking ample fluids before, during and after exercise. The ACSM (American College of Sports Medicine) recommends that athletes consume approximately 16 oz. of fluid 2 hours before exercise to ensure adequate hydration. On warm days, an additional 8 to 16 oz are recommended 30-60 minutes before exercise. ACSM guidelines also recommend that fluids be cool and flavored to enhance palatability and stimulate consumption. During exercise, athletes should consume liquids containing both carbohydrate and sodium chloride to provide energy and promote rehydration. Thirst should not be used as an indicator of hydration status. It is an emergency sensation by the body that marks the onset of performance-reducing problems. Athletes should drink even if they don’t feel thirsty. A general guideline for most athletes is 6 to 8-oz every 15 minutes. Following exercise, the general recommendation is to consume 20-oz of liquid for every pound of body weight lost. To ensure rapid and complete hydration athletes need to consume both water and sodium chloride, which should occur through consumption of foods and liquids over the course of 12 to 24hours.
Sue Gabriel, MSc, CSCS
Sport and Wellness Nutritionist
USA Cycling Certified Coach
ACE Lifestyle & Weight Management Consultant
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