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Infographic: How To Stay Hydrated During Exercise 

You’ve probably heard that you should drink eight 8-ounce glasses of water every day, but the truth is that all bodies and daily routines are different. A person who doesn’t exercise won’t have the same hydration needs as a marathon runner. Even two people who exercise – for example, a hot yoga class vs. a light jog – will sweat at different rates and require different amounts of water to stay hydrated.

The following infographic shows you how to calculate your sweat rate to determine how much water you should be drinking before, during, and after exercise. It also gives some tips on which water bottles to use for workouts. If you’re promoting your athletic team, class or fitness center, you’ll want to know which water bottles will be most beneficial to your audience. As you’re working out, knowing how much water your body needs, and having the right water bottle for your workout, will help you to perform and recover at optimal levels. Read on to learn more!

Infographic: How To Stay Hydrated During Exercise | HALO Branded Solutions

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How To Stay Hydrated During Exercise

If you've ever "cramped up" in the middle of your workout, you know how quickly dehydration can strike. Follow the guide below to figure out how much water your body needs to stay hydrated during your favorite workouts. Having the right hydration tools will make it easy to protect your health during exercise. 

What Happens When You're Dehydrated During Exercise?

Burning energy raises your body's core temperature.

Sweating helps to release that heat through evaporation, which cools your temperature. 

When your dehydrated, your body doesn't have enough fluids for this mechanism to work properly, which can raise your core temperature to unsafe levels. 

Effects of Dehydration

- Dry Mouth

-Muscle Cramping


-Elevated Heart Rate



-Heat Exhaustion


Losing 2% of your body weight through water loss can reduce your aerobic capacity by 20%. (according to Owen Barder, author of Running for Fitness)

Hydrating Before, During & AFter Exercise


-Drink 17-20 oz. during the 2 hours before exercise

-Drink an additional 8 oz. during your warm-up.

During & After

-          Calculate your average sweat rate to determine how much water you need to drink to perform and recover at optimal levels during/ after your favorite exercise routines.

Calculating Sweat Rate

1) Before your workout, weigh yourself (without clothing) on a scale that shows ounces.

2) Exercise for exactly one hour. Stick to your normal workout routine at your usual intensity. Keep track of how many ounces of water your drink!

3) After your workout, weigh yourself again- no clothes. Subtrack the amount of water you drank, using this conversion: 15.34 fluid oz. =1 

4) Subtract your post-workout weight from your pre-workout weight. 

You should drink 16 oz. of water to replace every pound lost during exercise.  

For example, if you lost 2 lbs., you should drink 32 oz of water in regular 15-minute interbals during/ after your workout. 

The average person sweats out 27.4-47.2 oz per hour during exercise. 

The Best Water Bottle For Your Workout

Jogging: Flexible Sport Bottle. Lightweight for easy transporting, refilling and sipping on the go. Made from BPA-free plastic. 

Basketball & Soccer: Easy Grip Sport Bottle. Great for athletes who need quick hydration during a break. Shatter-resistant with easy grip and spill-resistant. 

Weightlifting: Blender Bottle. Stainless stell agitator will mix your protein shakes and smoothies so you can replenish your amino acids, which are the building blocks for muscle tissue. 

Biking & Spin: Bike Bottle with Push-Pull Lid. Designed to fit in your bike's bottle holder. Easy-open push-pull cap allows you to hydrate on the move. 

Hiking: Stainless Bottle with Carabiner. Attached the carabiner to your backpack and use the spill-resistant sip top lid to stay hydrated no matter where the trail takes you.

Fishing & Kayaking: Vaccum Insulated Bottle. Double-wall insulation keeps your hot drinks hot and cold drinks cold during long days out on the water. 

Drinking enough water will not only help prevent the effects of dehydration-dry mouth, cramping, dizziness, nausea- but can laso shorten recovery times and ensure your body is working efficiently during exercise. The right water bottle will help you stay hydrated. 



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