Special Situations

Early Morning Gym-Goers:

• Drink 8-12oz immediately upon waking

• Your body is dehydrated from 7-8 hours of no fluids

• Consider keeping water by your bed

Evening Trainers After Work:

• Sip water consistently throughout workday

• Avoid relying on coffee/tea alone

• Have electrolyte drink ready for commute to gym

“I Sweat A Lot” People:

• White crust on clothes after drying = high sodium loss

• Use electrolyte drinks for every session

• Consider slightly salting your pre-workout meal

“I Never Sweat” People:

• You’re still losing fluid through breath and skin

• Don’t skip hydration

• You may need less than others, but still need it

Simple Rules to Remember

1. The Urine Rule: Pale yellow = good. Clear = overdoing it. Dark = drink now.

2. The Thirst Rule: If you’re thirsty, you’re already behind. Drink before thirst hits.

3. The Weight Rule: Weigh occasionally. Morning weight should be stable (±1lb).

4. The Performance Rule: Struggling more than usual? Try hydrating better next time.

5. The Recovery Rule: Well-hydrated muscles recover faster. Period.

Your Quick-Start Hydration Plan

Week 1: Just bring a water bottle to the gym. Finish it.
Week 2: Add 16oz water 1 hour before workout.
Week 3: Try adding electrolytes if sessions >60 minutes.
Week 4: Notice how you feel. Adjust from there