When is the Best Time to Drink Water Around Workouts?

In addition to getting enough total water intake throughout the day, it's important to use a nutrient timing strategy for water intake similar to how you might do this for energy needs around your workout. Using water in a nutrient timing strategy ensures both optimal performance as well as recovery.

In the hour prior to beginning a workout, aim to consume between 8-16 ounces of water. This will pre-load the system to be hydrated, ensuring cell communication to water is primed, as well as provide lubrication to joints for exercise.

During exercise, aim to consume an additional 8 ounces of water if you are working out for one hour, with an additional 6-8 ounces of water being consumed for every additional hour thereafter. Consider how much you are sweating during your workout and remember that we need to replenish those water stores in order to avoid dehydration.

After your workout, aim to get another & ounces of water in the hour after completion to replenish any lost stores of water and promote recovery by ensuring cells are able to accept nutrients for muscle recovery and repair.

If you're not a fan of the "taste of water" or need to flavor your water to make it more appealing and easier to consume, use a sugar-free option to do so. Using a BCAA to flavor your water is also a great way to ensure you're getting a steady stream of amino acids throughout the day to promote optimal protein levels and support muscle recovery, all while making your water taste good too.