How Much Water Should I Drink Before, During, and After a Workout?

Staying hydrated is essential for optimal performance. Aim to drink at least 17-20 ounces of water 2-3 hours before exercising, followed by 8 ounces 20-30 minutes prior. During workouts, consume 7-10 ounces every 10-20 minutes, and replenish with 16-24 ounces post-exercise.

The Impact of Dehydration on Your Gains

Dehydration can sabotage your fitness goals in several ways:

• Reduced Performance: Even mild dehydration can lead to fatigue, decreased strength, and impaired endurance.
• Slower Recovery: Proper hydration aids in muscle recovery and reduces soreness after workouts.
• Increased Risk of Injury: Dehydration can lead to muscle cramps and strains, increasing the likelihood of injury.

How to Stay Hydrated

To combat dehydration, consider the following tips:

• Drink Water Regularly: Make it a habit to drink water throughout the day, not just during workouts.
• Use Functional Beverages: Incorporate drinks like Blue Water Flow that provide hydration and essential electrolytes.
• Monitor Your Urine Color: A light yellow color indicates proper hydration, while dark urine suggests dehydration.

Upgrade Your Hydration with Bluewater Flow

Consider incorporating Bluewater Flow into your hydration routine. This functional beverage not only quenches your thirst but also replenishes essential electrolytes lost during exercise.

For more details, visit our website or contact us at sales@bluewatergroup.com.