Tips for Rehydrating After a Workout

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Tips for Rehydrating After a Workout


When you work out, it can be easy to get dehydrated if your body loses more fluids from sweating than you are taking in. To stay hydrated, you need to make sure you’re consuming the right kinds and amounts of fluids before, during and after you exercise.

Why Is Hydration Important?

Hydration is important because water is involved in the majority of the body’s major functions, ranging from regulating body temperature to maintaining blood volume and normal muscle function.

If you’re an athlete, you also need to be aware that dehydration can affect your performance. As you lose fluids, you’ll begin to feel exhausted and notice a decrease in your ability to perform both physically and mentally.

Dehydration in athletes can also lead to symptoms such as:

  • Dry mouth.
  • Lack of sweating.
  • Dizziness or lightheadedness.
  • Muscle cramps.
  • Fast heartbeat.
  • Nausea or vomiting.

Hydration Tips for Athletes: How to Prevent Dehydration

There are a few different ways that athletes can prevent dehydration when they are working out. Try to:

  • Hydrate before you exercise. Drinking before your workout is a smart way to stay hydrated and maintain a high energy level. Around two to three hours before you begin working out, start consuming about 17 to 20 ounces of water.
  • Drink during your workout. Once you start working out, it’s important to continue drinking. While the amount you should drink during your workout can vary based on the temperature, the intensity of the exercise and your individual needs, try to aim for around 7 to 10 ounces of water for every 10 to 20 minutes you exercise.
  • Drink after you finish working out. Once you are done exercising, continue to sip on fluids to help replenish your body and prevent dehydration. While water should be your main fluid source, you can also try other options like tart fruit juices, coconut water and even chocolate milk.

The Quickest Way to Hydrate Your Body

While drinking water or other fluids will rehydrate you, IV hydration therapy is the quickest way to hydrate your body after an intense workout. Because the fluids are being delivered through an IV line, your body will be able to use both the fluids and electrolytes right away.

For dehydration, we recommend our Myers’ Cocktail IV. Along with the saline solution, this treatment contains key ingredients such as Vitamin B Complex, Vitamin C, zinc, Magnesium and Glutathione. Once you start receiving your drip, your body will begin to rehydrate and revitalize. You should start to notice an improvement in your symptoms in around one hour or less.

Book an IV Therapy Session Online Today

Here at Arizona IV Medics, our team of paramedics travels all throughout Colorado Springs, Fort Collins, Boulder and Denver, offering mobile IV therapy services for athletes. If you are experiencing symptoms of dehydration, our team can come out — typically within the same hour you contact us — to assess your symptoms, take your vitals and recommend an IV solution for you.

To book an IV therapy session today, just text, call or fill out our online contact form and we will get back to you.

Last Reviewed by Matt Heistan on November 1, 2020.

Matt Heistan
Matt Heistan
Matt is the CEO of AZ IV Medics. Matt has over 15 years of experience in the emergency medicine field. Matt attended Westwood High School, Scottsdale Community College, and the University of Maryland where he received a BS in Psychology. Matt is a 10-year USAF veteran and has been an EMT since 1999. After separating from the USAF, Matt was hired by the Peoria AZ Fire Dept. where he has worked as a Firefighter Paramedic for the last 10 years. Matt is a life-long athlete, from college football to powerlifting, to Crossfit, to Brazilian Jiu-Jitsu.

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