7 Hydration Strategies for Intense Workouts
7 Hydration Strategies for Intense Workouts
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7 Hydration Strategies for Intense Workouts


Staying properly hydrated during intense workouts is crucial for maintaining performance, preventing fatigue, and reducing the risk of dehydration-related issues. In this article, we will discuss 7 hydration strategies that you can implement to ensure that you are adequately hydrated before, during, and after your intense workout sessions.

1. Start with Proper Pre-Workout Hydration

Proper hydration should begin before you even start your workout. Aim to drink around 17-20 ounces of water 2-3 hours before exercise. This will ensure that your body is adequately hydrated and ready to perform at its best.

2. Hydrate During Your Workout

During intense workouts, it’s essential to replace fluids lost through sweat. Aim to drink 7-10 ounces of water every 10-20 minutes during your workout. If your workout lasts longer than an hour or you are sweating heavily, consider using a sports drink to replenish electrolytes lost through sweat.

3. Monitor Your Urine Color

One simple way to gauge your hydration status is by monitoring the color of your urine. Aim for a pale yellow color, which indicates that you are well-hydrated. Dark yellow urine may be a sign of dehydration and a signal to increase your fluid intake.

4. Consider Your Sweat Rate

Everyone’s sweat rate is different, and some individuals may sweat more than others during intense workouts. It’s essential to consider your sweat rate when determining how much fluid you need to consume during exercise. Weighing yourself before and after a workout can help you estimate how much fluid you have lost through sweat and guide your hydration strategy.

5. Rehydrate Post-Workout

After your intense workout, it’s crucial to replace any fluid lost and continue to hydrate. Aim to drink at least 24 ounces of fluid for every pound of body weight lost during exercise. Consuming a beverage that contains sodium can also aid in rehydration by helping your body retain the fluid you consume.

6. Take Into Account Environmental Factors

The environment in which you are exercising can also impact your hydration needs. Hot and humid conditions can cause increased sweating and fluid loss, making it essential to adjust your hydration strategy accordingly. Be mindful of the environmental factors and increase your fluid intake as needed.

7. Use a Hydration App to Track Your Intake

Utilizing a hydration app, such as SuperBody, can help you track your fluid intake and ensure that you are meeting your hydration goals. SuperBody not only tracks your fluid intake but also provides personalized hydration recommendations based on your activity level, sweat rate, and environmental conditions.


Proper hydration is a critical component of a successful and safe workout routine, especially during intense exercise sessions. By implementing these 7 hydration strategies, you can ensure that you are adequately hydrated before, during, and after your workouts, allowing you to perform at your best and reduce the risk of dehydration-related issues. Remember to listen to your body, monitor your hydration status, and utilize tools like SuperBody to optimize your hydration strategy and enhance your overall workout experience.