The Impactic Sport Program Home Page


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.