Workout Wednesday

I’ve been getting a lot of questions here lately related to water intake (in many scenarios). So to relate this to workout Wednesday here are the rules one should be thinking about when it comes to fluid intake:

  • 500 ml of fluid on the night before exercise
  • 500 ml in the morning
  • 500 to 1000 ml, 1 hour before exercise
  • 250 to 500ml, 20 minutes before exercise
  • 250 ml, every 15 minutes during exercise

Now, that can be a bit intense if you are the average person who is not a pro/semi pro athlete. Which is not to say you are not working hard and don’t need water. Follow your ques and the general outline. Another important equation to note is per pound of body weight lost during exercise one should be consuming 480-600 ml (so make sure to weigh yourself before and after).

To easily check your hydration status, look at the color of your urine. The darker it is, the more dehydrated you are.

For more information if you are interested, check out this article:


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