Staying hydrated is important every day, but it matters even more when you’re moving your body. Whether you're taking a walk, doing light stretching, or trying a workout video, drinking enough water can help you feel better during and after exercise.
💧 Why hydration matters when you exercise
Even light activity makes your body lose fluids through sweat and breathing. If you don’t replace what you lose, you may feel dizzy, tired, or get muscle cramps. Drinking water helps your body move more comfortably and recover more quickly.
🕒 How much to drink before exercise
- Try to drink about 1 cup (8 ounces) of water 30 minutes before your activity.
- If you haven’t had much to drink during the day, you can sip a little more earlier to catch up.
- Avoid drinking too much all at once—it’s better to sip slowly than gulp.
💧 How much to drink after exercise
- After your activity, drink another 1 to 2 cups (8–16 ounces) of water.
- If you sweat a lot or exercise in hot weather, you may need more.
- Listen to your body. If you’re feeling thirsty, dry-mouthed, or lightheaded, keep sipping water slowly.
➕ Does exercise increase your daily fluid goal?
Yes! If your usual daily goal is 1.5 liters, it may increase to closer to 2 liters on days you exercise. That’s because your body loses more fluids through sweat and breathing during physical activity.
Light activity? You may only need to add 1–2 extra cups of fluids.
More intense or sweaty activity? You may need a bit more—spread throughout the day.
This extra water helps keep your body well-hydrated without overloading it all at once.
✅ How to tell if you're well hydrated
- Your urine should be light yellow (like lemonade)
- You don’t feel dizzy or weak after moving
- Your body feels “refreshed” rather than wiped out
- You recover comfortably after your workout
📝 Tips for staying hydrated around exercise
- Keep a water bottle nearby during your activity
- Take small sips before, during, and after if it’s a longer session
- Avoid drinks with added sugar, caffeine, or salt as they can dehydrate you
- If you have a condition that limits fluids (like heart failure or kidney disease), follow your care team’s guidance
🧠 Bottom line
Aim to drink 1 cup before and 1–2 cups after exercise. For longer or sweatier sessions, sip water throughout.