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5 Signs You're Dehydrated While Working Out

January 30, 2023 2 min read

Staying hydrated is always important, but it is especially important while you are working out. Drinking enough water throughout your workout means that your muscles perform better, your endurance increases, and you will have more energy. However, how much water is enough to stay hydrated?

How much water should you drink while working out?

Athletes should drink about 8 oz of water 20-30 minutes before exercise or during your warm up. Then after that, you should drink 7-10 oz of water every 10 to 20 minutes during exercise, then drink 8 more oz no more than 30 min after exercise.

The daily intake of water will vary slightly for everyone, but athletes in particular need to be sure to hydrate regularly throughout their workouts in order to replace the water lost during exercise. 

How much water is too much?

It is usually very hard for most people to be drinking too much water. Your kidneys can process about 33 oz or 1 L of water in an hour. So, if you are drinking much more than that you can be overhydrating. Overhydration can be dangerous because it can flush important nutrients and electrolytes out of your system clean as well as cause a hormonal reaction that can make you feel stressed and tired.

Are electrolyte drinks good for you?

Sports drinks were made to replenish glucose, fluids, and electrolytes in the body. It is important for athletes to be taking electrolytes back in so that their muscles can contract.

You can take in electrolytes by eating salty food such as a pretzel, sports drinks, or making your own drink mix. The key ingredient to all of these methods however is sodium.

At HomeElectrolyte Drink:

  • 3.5 cups water
  • ½ cup orange juice
  • 2.5 tbs honey
  • ¼ tsp salt

These symptoms could indicate you’re dehydrated while working out…

Dizziness or Lightheadedness

Muscle Cramps

Dry Mouth

Lack of Sweating

Fast and Hard Heartbeat

If you are experiencing any of these symptoms, try taking more frequent water breaks, drink an electrolyte drink, eat salty foods, or try to drink more water before you exercise.

How the right water bottle can keep you hydrated.

Having the right water bottle can be a huge help in meeting your hydration goals. You can choose one that is the right size and has the right features for you.


HydroJug's bottles are designed to help you drink more water. With features like integrated handles, straws, and high quality materials it makes it easier than ever to meet your goals. HydroJug also offers accessories like insulating sleeves with straps that make it easy to take your water to go.