How to Stay Hydrated During Exercise

May 2, 2023

Staying active is a fun and effective way to live a fuller, more enjoyable life. Running, biking, playing, and working out can be great activities to keep you healthy and well. Although you may get carried away and caught up in the fun while enjoying your favorite sports and active pastimes, it’s important to stay hydrated. That’s why picking up delicious-tasting water filtered by a ZeroWater device can help power you up so you never miss a beat.

Why is hydration important during physical activity?

Hydration and exercise go hand in hand. If you’re dehydrated, your brain, muscles, and nervous system can’t function efficiently. This means you may run out of steam during key parts of your run or get more fatigued when playing sports. It’s never fun to get tired and have to stop for a break right in the middle of activity. That’s why hydration is key.

Hydration has been shown to keep you cool by replenishing the water you lose while sweating. It also helps you stay focused and alert as opposed to dizzy and nauseous, common signs of heat illness. Hydration can also nourish your muscles so you’re less likely to get a muscle cramp or have to take a time out. Staying hydrated before, during, and after workouts can help keep you alert and energized, and even increase endurance.

How can I tell if I’m dehydrated during physical activity?

Dehydration can look different for each individual. However, there are some common signs to look for to check if you may be dehydrated while working out.

Common signs of dehydration include:

  • Dry mouth and lips
  • Mental and physical fatigue
  • Dizziness and nausea
  • Irritability
  • Lack of perspiration
  • Elevated heart rate

To avoid these symptoms, always make sure that you keep a bottle of water or a water-based drink nearby while enjoying your favorite activities. Fortunately, ZeroWater devices can filter from 5 cups to 5 gallons of water in minutes and offer a convenient way to stay hydrated.

How much water should athletes drink before, during, and after exercise?

Depending on the nature of your exercise or sport, you may need different amounts of water at different stages. Here are some key recommendations to consider:

  • About two hours before exercise, drink at least 16 ounces or two cups of water. This can be in the form of tea, infused water, or simply a glass of filtered water.
  • While doing intense exercise, drink at least 4 to 6 ounces or about ¾ of a cup of water every 15 to 20 minutes. For less intense workouts, you can drink less. During exercise, water can be enjoyed in the form of filtered electrolyte water (recipe below!).
  • After exercise, drink 16 to 24 ounces or 2 to 4 cups of water for every pound you may have lost through perspiration. Heavier water-based drinks like fruit smoothies or natural snacks like watermelon and cucumbers are best enjoyed after workouts. Electrolyte water can also be a refreshing choice.

Natural electrolyte water recipe

There are tons of electrolyte products out there, but for those who enjoy a more natural approach, here is a simple two-ingredient post-workout electrolyte recipe to try.

You will need:

  • 1-2 cups of water filtered through a ZeroWater device

  • Juice from ½ lemon

  • ⅛-¼ tsp. sea salt or pink Himalayan salt


  1. Filter tap water using a ZeroWater device.

  2. Pour one to two cups into a glass of choice.

  3. Add the lemon juice and salt.

  4. Mix and enjoy.

Why is filtered water better than tap water for hydration?

Both filtered water and tap water can help hydrate you, but not all water tastes delicious. The general rule is to drink six to eight 8-ounce glasses of water per day. But if your water tastes metallic, salty, or has an unpleasant smell, you may drink less of it than you should.

Our 5-stage filters remove virtually all total dissolved solids like metals, salts, and other elements to deliver purer-tasting water that you’ll love to drink. Although tap water is readily available, you may not love the experience and that can cause you to miss out on crucial hydration. Choosing filtered water can be an alternative to ensure that whatever water-based drinks you enjoy, they will taste and smell delicious.

Stay active with ZeroWater!

Now that we know the value of hydration for staying active, why not choose the purest-tasting water to support your fitness journey? Try a ZeroWater 5-stage filtration device today. It features our ion exchange technology that removes virtually all total dissolved solids (TDS) leaving nothing but a “000” TDS score and delicious-tasting water behind. Our 5-stage filters are also the only pour-through filters NSF-certified to reduce lead, chromium, and forever chemicals like PFO/PFOAs in water. No matter your fitness routine, you’ll love staying hydrated with our filtration devices. Be sure to follow us on social media for more tips and tricks to stay hydrated while staying active.