The Impactic Sport Program Home Page

HYDRATION GUIDELINES FOR PRE, DURING, AND POST-EXERCISE

Pre-exercise Hydration

  • 4 hours before training / competition drink 400-600mL or the equivalent of about 5-7 mL/kg body weight.

  • 2 hours before training / competition drink 3-5mL/kg body weight.

  • 10-20 minutes before training / competition drink only 200-300mL of water.

  • The fluid source should be water accompanied by a light meal or snack that provides carbohydrates and electrolytes such as sodium and potassium.

During Exercise

  • Replace fluids frequently. The key is to drink early and at regular intervals.

  • 150-350 ml every 15-20 minutes.

  • For low intensity exercise or higher intensity exercise less than 1 hour in duration, water is sufficient.

  • For high intensity exercise longer than 1 hour, you can choose sports drinks that have 30-60g of carbohydrate / 1L of water.

Post Exercise

  • You should consume 1.5 times the fluid lost during exercise. Weigh yourself before and after activity and replace 450-675ml of fluid for every 0.5kg of body weight lost.

  • Do not replace this all at once! Drink to comfort level and then divide the rest of the amount required for hydration over time.

  • Again if the activity was longer than an hour, was of high intensity, or was done in the heat and you were sweating lots, then choose a sport drink to help with electrolyte replacement.


The information and advice provided in this program is intended to assist you with improving your performance, as well as your general health. It is intended to compliment your training plan and not instead of guidance from your coach. It should also not be used in place of advice from a doctor or for treatment or diagnosis of any specific health issue. By participating in this program you assume any risks, and that you release Impactic Sport from any responsibility or claim relating to such participation.