Nutrition
Fluid Timing Pre Exercise Two Hour Rule
Fluid timing pre exercise two hour rule spreads twelve to sixteen ounces before training across the two hours prior—not one chug five minutes before start.
Fluid timing pre exercise two hour rule spreads twelve to sixteen ounces of fluid across the two hours before training instead of chugging right at the start line, which can slosh and cramp. Include light sodium if the session exceeds sixty minutes or heat is high.
Urine pale straw before warm-up is a practical target. Pair with post-session rehydration weight check when sweating heavily.
Common questions
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When should you drink before exercise?
Spread twelve to sixteen ounces across the two hours before training. Avoid large chugs immediately pre-start to reduce slosh and cramps.
Related terms
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