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The new ACSM recommendations suggest that you drink about 23 fl oz of fluid for every pound of weight lost during exercise Drink the necessary fluid gradually between the time you finish your first workout and 1-2 hours before you start your next one Jul 22, 2024 · 4 hours before: Consume 5-7 mL of fluid per kg of body weight (e g , 350-490 mL (11-16 5 oz) for a 70 kg or 154 lbs person 2 hours before: Consume 3-5 mL of fluid per kg of body weight (e g , 210-350 mL for a 70 kg person) Mar 10, 2020 · The American College of Sports Medicine’s (ACSM) recommendation for endurance athletes is to consume 5-7ml water per kilogram bodyweight in the four hours before exercise Apr 6, 2024 · Athletes should drink about 5-10 mL per kg of body weight of fluid in the 4 hours leading up to exercise This helps ensure adequate hydration prior to beginning a workout or competition During exercise, athletes should start drinking early and at regular intervals in an attempt to consume fluids at a rate sufficient to replace all the water lost through sweating (i e , body weight loss), or consume the maximal amount that can be tolerated --- acsm orgJun 12, 2025 · Research has suggested that athletes may achieve euhydration prior to exercise by consuming a fluid volume equivalent to 5–10 ml per kilo of body mass in the 2 to 4 hours before exercise (1) The American College of Sports Medicine (ACSM) and the National Athletic Trainers Association (NATA) recommend athletes attempt to drink fluids according to the amount lost by sweat Comparing your body weight before and after exercise can be used to estimate your sweat loss and your fluid requirements Any weight loss is likely from fluid loss, so drinking enough to replenish these losses will maintain hydration Tip #1 – Before Exercise 5-7 milliliters per kilogram of body weight at least 4 hours before exercise Tip #2 – During Exercise 200-300 milliliters every 10-20 minutes during exercise Athletes who sweat heavily may need to consume more fluids to replace lost electrolytes and fluids
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