Nutrition
Pre-Workout Hydration Timing
Pre-workout hydration timing spreads fluids hours before effort so you start hydrated without a last-minute chug that upsets your stomach.
Pre-workout hydration timing spreads fluids in the two to four hours before hard effort—roughly five to seven milliliters per kilogram body weight—so you start euhydrated without sloshing. Chugging a liter ten minutes before intervals often causes GI distress and bathroom stops.
Pale straw urine and stable morning weight are simple readiness checks. Pair fluid with a small sodium-containing snack if you sweat heavily overnight.
Common questions
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Should I drink right before I walk out the door?
Small sips are fine; large boluses within fifteen minutes of hard running often cause cramps and urgency. Front-load earlier instead.
Related terms
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