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sign in sign up my events login in sign up advertise your event account access--> running & sports running couch to 5k 5k 10k half marathon marathon mud runs & fun runs trail walking running videos cycling century rides mountain biking events cycling videos triathlon ironman sprint triathlon olympic triathlon duathlon sports baseball basketball football golf martial arts soccer softball swimming tennis volleyball winter sports find a sports camp browse all activities race results | active forums shop: running shoes | fitness apparel | sports kids & family find camps & activities for your active kids infants (0-1) toddlers (2-4) big kids (5-8) tweens (9-12) teens (13-18) basketball baseball soccer tennis volleyball football martial arts yoga cheerleading gymnastics dance music arts & crafts kids fitness fitness & health fitness active women core yoga injury prevention pet friendly gear nutrition hydration guide calculators body fat bmi kids bmi calories bmr nutrition weight heart rate pace outdoor activities outdoors camping hiking book a campground outdoor guides outdoors guide camping guide hiking guide daily deals: footwear | fitness apparel | outdoor gear training running tips couch to 5k training 5k training 10k training half marathon training marathon training cycling tips bike racing tips triathlon training sprint triathlon training ironman training give it a tri sports tips & advice soccer tips softball tips swimming tips & workouts tennis tips volleyball tips videos running videos cycling videos fitness & health videos go premium active.com active.com running & sports running couch to 5k 5k 10k half marathon marathon mud runs & fun runs trail walking running videos cycling century rides mountain biking events cycling videos triathlon ironman sprint triathlon olympic triathlon duathlon sports baseball basketball football golf martial arts soccer softball swimming tennis volleyball winter sports find a sports camp browse all activities race results | active forums shop: running shoes | fitness apparel | sports kids & family find camps & activities for your active kids infants (0-1) toddlers (2-4) big kids (5-8) tweens (9-12) teens (13-18) basketball baseball soccer tennis volleyball football martial arts yoga cheerleading gymnastics dance music arts & crafts kids fitness fitness & health fitness active women core yoga injury prevention pet friendly gear nutrition hydration guide calculators body fat bmi kids bmi calories bmr nutrition weight heart rate pace outdoor activities outdoors camping hiking book a campground outdoor guides outdoors guide camping guide hiking guide daily deals: footwear | fitness apparel | outdoor gear training running tips couch to 5k training 5k training 10k training half marathon training marathon training cycling tips bike racing tips triathlon training sprint triathlon training ironman training give it a tri sports tips & advice soccer tips softball tips swimming tips & workouts tennis tips volleyball tips videos running videos cycling videos fitness & health videos need help? event organizers home nutrition how to hydrate before, during, and after a workout how to hydrate before, during, and after a workout by katie jeffrey for active.com proper hydration is vital to your athletic performance and health. to perform your best, learn how to drink enough before, during and after your workouts. pre-workout hydration before a long run, a race, or a training workout, drink plenty of fluids. the day before an event, drink extra water, 100 percent juice and/or other nutrient-rich fluids such as nonfat or 1 percent milk. monitor the color of your urine. the goal is pale yellow, not clear. more: 6 best hydrating foods for athletes the morning of the event, drink 2 cups (8 oz.) of fluid two hours beforehand. this gives your kidneys enough time to process the liquids, giving you sufficient time to empty your bladder before the start of your event. thirty minutes prior to the beginning of the athletic event, drink another 5 to 10 oz. of water or sports drink. one oz. of fluid equals about a medium mouthful of water. more: measure your sweat loss for optimal hydration during workout hydration every athlete has unique hydration needs. by weighing yourself before and after exercise, you can estimate the volume of fluid your body requires to remain hydrated during exercise. for each pound lost during activity, drink an additional 16 oz. of fluid. for example, if you drank 8 oz. while exercising for 60 minutes and lost one pound, your goal is to drink an additional 16 oz. during your next workout. so, you would need to drink a total of 24 oz. to ensure proper hydration. this would equate to 6 oz. of fluid every 15 minutes. more: 15 hydration facts for athletes post-workout hydration to help you determine the amount of fluid you lose during exercise, you can weigh yourself before and after exercise. for each pound lost during activity, drink 24 oz. of fluid. if your body weight increased, you have overhydrated and you should drink less fluid in future exercise sessions. after a practice or competition, drink to quench your thirst and then drink some more. because the thirst mechanism is an inaccurate indicator of dehydration, you'll have to monitor your urine to determine whether or not you've had enough. more: 11 hydration strategies for hot weather 1 2 1of2 next about the author katie jeffrey, ms, rd, cssd, cdn, ldn normal 0 false false false en-us x-none x-none microsoftinternetexplorer4 katie jeffrey, ms, rd, cssd, is a registered dietitian, board certified as a specialist in sports dietetics, a columnist, and the owner of fitnutrition, llc, in stonington, ct. she provides individual nutrition counseling, sports nutrition counseling for athletes and educational nutrition presentations on various topics for all age groups. for more information, call 860-917-6131 or go online to www.fitnutrition.net. join fitnutrition, llc on facebook at http://www.facebook.com/fitnutritionllc. normal 0 false false false en-us x-none x-none microsoftinternetexplorer4 katie jeffrey, ms, rd, cssd, is a registered dietitian, board certified as a specialist in sports dietetics, a columnist, and the owner of fitnutrition, llc, in stonington, ct. she provides individual nutrition counseling, sports nutrition counseling for athletes and educational nutrition presentations on various topics for all age groups. for more information, call 860-917-6131 or go online to www.fitnutrition.net. join fitnutrition, llc on facebook at http://www.facebook.com/fitnutritionllc. share this article discuss this article latest in nutrition the best and worst valentine's day candy the healthiest late-night snacks 4 reasons why most diets fail trending articles 10 bitter foods that cleanse the body and boost performance how does exercise affect your heart? 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