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Q&A: How to Hydrate During an Intense Training Session

Q:  What's the best way to hydrate during an intense training session?

A: First, start hydrating before your training session by drinking half an ounce to an ounce of water per pound of bodyweight every day. This will keep you hydrated, but your body still loses nutrients from sweat. For training sessions less than an hour, water should suffice. When you're working out hard, reach for a sports drink with carbohydrates and electrolytes to avoid cramps and stay energized and focused.

Cold Water

  • Drink 16 ounces of water about 2 hours before training.
  • Drink 6 to 8 ounces every 10 to 15 minutes for training sessions less than an hour.
  • Weigh yourself after training and drink 16 ounces of water for every pound lost.

Sports Drinks

  • Drink 20 ounces for intense training lasting more than an hour.
  • Drink in hot or humid environments in which your body's sweat rate increases.
  • Drink to help prevent muscle cramping.

About The Author

Amanda Carlson-Phillips – Amanda Carlson-Phillips is the vice president of nutrition and research at EXOS. As a registered dietitian, she has provided educational seminars and individual counseling to a variety of professional and elite sports organizations.

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Tags: Hydration, Beverages, Training