We all know the benefits of drinking plenty of water, but when it comes to summer workouts, water can be lifesaving. When you work out in hot temperatures, you lose a lot of body moisture in the form of sweat. In fact, the average person sweats between 0.8 and 1.4 liters per hour during exercise – and that’s in normal conditions.
Experts recommend drinking 17 to 20 ounces of water two to three hours before exercising, followed by another 8 ounces during your warm-up. Down another 7 to 10 ounces for every 10 to 20 minutes of exercise, and then 8 more ounces about 30 minutes following your workout.
When determining adequate water intake, you’ll also want to consider replenishing your electrolyte and salt intake. A sports drink can get the job done in a pinch.