It’s not exactly a mystery that pounding the pavement, crushing a tough kettlebell set, or flowing through your favorite yoga sequence will get the blood moving, heart pumping, and of course, skin sweating. The body cools down when it’s toasty by releasing H20 in the form of perspiration. To stay hydrated while hitting the gym, it’s essential to sip water before, during, and after exercise. But how much water is necessary to avoid dehydration? And should we be adding electrolytes to the mix? Read on to learn how much water you need to stay on top of hydration during and after your workout.

It All Starts with Sweat...

Knowing your sweat rate is fine and dandy, but how does that translate into actual exercise? Health and sports organizations (like the Mayo Clinic and the American College of Sports Medicine) regularly publish hydration recommendations that sketch out rough amounts we should all be drinking before, during, and after exercise.

The American Council on Exercise has suggested the following basic water intake guidelines for people doing moderate- to high-intensity exercise:

How Much Water Should You Drink While Exercising?

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