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Starting exercise in a hydrated state will reduce the risks of becoming dehydrated and therefore impairing performance. Due to high sweat losses during exercise and/or a limited consumption of fluids throughout the day, a number of individuals begin exercising in a dehydrated state.

How much fluid an individual needs to drink depends on a large number of factors including individual sweat rate, the duration and intensity of the exercise, environmental conditions and the practical opportunities to drink. Fluid intake should maintain hydration at a body mass loss ≤ 2%. This can be calculated, and monitored, by measuring body weight changes immediately before and after exercise. Drink larger volumes of fluid early in exercise and continue to ingest fluid throughout (little and often: ~ 150 ml every 10-15 min).

After exercise, both the fluid and minerals lost through sweat need to be replaced. The main factors affecting post-exercise hydration are the volume and composition of the fluid consumed. When complete restoration of fluid balance is required, water is not the ideal post-exercise hydration drink as it stimulates high urine flow and reduces the drive to drink. Consuming fluids that contain sodium, the primary mineral lost in sweat, helps the retention of the ingested fluids and stimulates thirst.