What is Your Activity Level?
We’re all familiar with sports performance drinks that claim to rehydrate you after a tough workout, but the reality is that most of what you need is just water. Unless you’re working out in intense heat or exercising at a high intensity for more than 60 minutes, you’ll be better off with water than sports drinks like Gatorade.(2)
The amount of water you should drink after exercise is actually pretty simple. If you’re able to weigh yourself before and after exercise, then you simply drink the amount of water lost during exercise. If you lose 1lb through sweat, then you should drink at least 1lb, or 16oz of water. If you don’t have a scale convenient, then you can generally drink 8-16oz of water after a moderate 30-45 minute workout.
Don’t forget to hydrate before you workout! While replacing water is important, it’s also important to plan ahead. Drinking an extra 16oz of water a few hours before your workout, and another 8oz up to 30 minutes before starting, is generally accepted as a good way to prepare for exercise.(3)