How Much Water?



How much water do I need?


The goal of drinking fluids before exercise is to be well hydrated before you are physically active. If you have rested for at least 8-12 hours before activity and eat and drink regularly, extra hydration may not be needed. If you have lost fluids from sweating prior to exercise, have not been regularly drinking, or have dark, concentrated urine, then you may need 1-2 cups four hours before you begin exercising and another ½ – 1 cup two hours before.

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One Response to “ How Much Water? ”

  1. Emily Culp on October 10, 2011 at 2:12 pm

    I wish I liked water.  It’s like pulling teeth to get me to drink it.  The lemon doesn’t help!

    Thanks for the information 🙂


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Sugar Alternatives for Energy and Hydration

Question: I am using the homebrew sugar formulations (sometimes added to green tea).  I am also trying to wean myself off 1/2 dose adrenalean “lip tonic delivery system” (biorhythm brand- caffeine, hoodia g, synephrine, yohimbe) capsule for energy.

My question is other than juice, can you suggest modifications in lieu of table sugar for energy and hydration.


Both raw/organic honey or agave can work great in the homebrew (substitute in the same quantities for the sugar, or to taste), but you do have to shake well in order to make sure they don’t settle out.  Have you tried either of these?  Also, make sure to use at least the minimum amount of salt recommended in the homebrew as the temps rise, you need the sodium replacement if you’re sweating.

Sports Drink Homebrew

Please send us your questions for our Expert Sports Nutritionist, Kelli Jennings to “Ask the Sports Nutritionist“. Kelli Jennings is a Registered Dietitian with a passion for healthy eating, wellness, & sports nutrition. For more information go to

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