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Consuming Water During Workouts
How Much and When?


Dr. Gene Coleman
Houston Astros


Water is the most essential and most neglected nutrient for sports performance.

All of the body's important chemical reactions occur in water. About 60% of your body weight and 70% of your muscle weight is water.

Water is essential for muscle function, energy production, waste removal, and temperature regulation. Inadequate water intake causes dehydration, elevated temperature, fatigue, decreased performance, and increased risk of heat illness.

You need at least oz water per pound of body weight each day under normal circumstances, more if you are working in the heat. A typical 200-pounder will need at least 12-15 eight-ounce glasses per day under normal conditions.

Drink 2 cups before breakfast to make-up for the water that you lost during the night. Drink another 2-3 cups, the colder the better, about an hour before workouts to superhydrate the body.

Drink another cup every 15-20 min throughout workouts to maintain fluid balance. Replace each pound of fluid loss with 16 oz of water immediately after workouts to restore body-fluid balance and then drink at least 1-2 cups every hour between workouts.

If you fly, you need to drink more. Recirculated air has a tendency to dehydrate. Drink at least 8 oz of water for every hour you spend on an airplane. Also avoid caffeinated beverages when you fly because they will further dry you out and make jet lag harder to handle. If you drink caffeinated beverages, drink at least 8 more ounces of water for every cup of coffee or can of caffeinated soft drink.

To get more information about Dr. Coleman's technique's
Follow these links

Dr. Coleman's Book

Astros Fitness Online

All Pro Training



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