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Eating to win: activity, diet and weight control
Eating to win: activity, diet and weight control

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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.

Before exercise

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Figure 8 Hydrating before exercise

Athletes should consume a fluid volume equivalent to 5–10 ml/kg bodyweight in the two to four hours before exercise (ACSM, 2016).

During exercise

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Figure 9 Staying hydrated

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).


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Figure 10 Rehydration after exercise

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).