The truth is that there are no exact rules on how much water to drink before exercising because everyone is different. Something you do need to keep in mind is the type of exercise that you’re doing and the environment that you’re going to be training in. Is it hot, cold, outside, inside? All of these things should be considered.  Additionally, how long are you training for?  All of these things affect the volume of water you should be drinking. 

But lucky for you I do have a guideline for you to follow.

The American Council on Exercise has suggested the following basic guidelines for drinking water before, during, and after exercise:

  • Drink 17 to 20 ounces of water 2 to 3 hours before you start exercising.
  • Drink 8 ounces of water 20 to 30 minutes before you start exercising or during your warm-up.
  • Drink 7 to 10 ounces of water every 10 to 20 minutes during exercise.
  • Drink 8 ounces of water no more than 30 minutes after you exercise.


As always, train hard, be a beast!