Is your H20 on point?

Hydration for Endurance Sports

It is essential that you stay on top of your fluid needs by drinking a minimum of 11 to 16 cups (2.7–3.8 L) of fluid daily for basic hydration requirements when not training. Try to drink on a schedule of 8 ounces (240 ml) every hour on average. Water should make up about half of your daily fluid intake, but you can also receive hydration benefits from other fluids. Juice, dairy milk, soy milk, soup, and various sports nutrition supplements can be good choices. Some foods— especially fruits and vegetables—contain a high percentage of water and can also contribute fluid to your daily diet. Endurance athletes with very high energy requirements can consume high-calorie drinks such as juices and smoothies to assist them in meeting their fluid, carbohydrate, and energy needs. Caffeinated beverages can be incorporated into your diet in reasonable amounts, but they should not be your first choice prior to and after training.




You can monitor your hydration status by checking the color and quantity of your urine. Clear or lemonade-colored urine reflects adequate fluid intake, while darker or apple juice–colored urine, or a smaller volume of urine, indicates that you need to step up your fluid intake. Urine tends to be more concentrated when you first wake up, but it should become clearer throughout the day. You should urinate at least four full bladders every day. Certain vitamin supplements can darken or add a neon-glow quality to your urine, so volume rather than color may be a better indicator of hydration status if you take them. Regular monitoring of your weight during heavy training periods can also be helpful in judging fluid balance. If you notice significant weight losses at morning weigh-ins, this may be an indicator of chronic dehydration.