6.2 Hydration before, during and after exercise
Athletes will have individual needs and goals but there are some general guidelines for hydration before, during and post-exercise.
Athletes should consume a fluid volume equivalent to 5–10 ml/kg bodyweight in the two to four hours before exercise (ACSM, 2016).
Sweat rates vary during exercise, but most athletes and athletic events will require an intake of 0.4 to 0.8 litres/hour (ACSM, 2016).
In the post-exercise period, sweat and urine losses continue and effective rehydration requires the intake of a greater volume of fluid than the final fluid deficit. It is recommended that the athlete consumes 1.25–1.5 litres of fluid for every 1 kg bodyweight lost (ACSM, 2016).