Quick Answer
To stay hydrated during hot weather training, drink 17-20 ounces of water 2-3 hours before exercise, and 7-10 ounces every 10-15 minutes during exercise. Aim for 30-40% of total fluid intake during exercise. Monitor urine color to ensure proper hydration.
Pre-Exercise Hydration
Pre-exercise hydration is crucial, especially in hot weather. Drink 17-20 ounces of water 2-3 hours before exercise to top off your body’s water stores. Aim to drink half of your body weight in ounces of water per day, so a 150-pound person would drink 75 ounces (about 2.3 liters) of water. Avoid sugary or caffeinated drinks that can dehydrate you, and opt for plain water or sports drinks that contain electrolytes.
In-Exercise Hydration
During exercise, aim to drink 7-10 ounces of water every 10-15 minutes to maintain proper hydration. If you’re doing high-intensity activities like hunting or running, you may need to drink more frequently. Monitor your urine color to ensure you’re staying hydrated – if it’s dark yellow or amber, you need to drink more water. Consider using a hydration belt or backpack to carry water and electrolyte drinks during long training sessions.
Post-Exercise Hydration
After exercise, drink 16-24 ounces of water for every pound of body weight lost during exercise. For example, if you lose 2 pounds (about 1 liter) of body weight during a 2-hour hunt, drink 32-48 ounces (about 1-1.5 liters) of water. Replenish electrolytes with sports drinks or bananas, and eat a balanced meal that includes protein and complex carbohydrates to aid in recovery.
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