Quick answer: most hydration advice and marketing focuses on rehydrating after exercise. The major sports science bodies, including ACSM, NATA, the International Society of Sports Nutrition and Sports Dietitians Australia, all put starting well hydrated first. Many people still turn up behind, which makes the before the biggest easy win.
The after gets the attention
Walk down a drinks aisle and the language is mostly about recovery: replace, replenish, rehydrate. That makes sense, because sweat losses are easy to picture once you are finished. The moment before you start is quieter. Nobody posts a photo of a glass of water at 6am.
What the experts put first
- ACSM: the goal of drinking before exercise is to start "euhydrated", meaning properly hydrated with normal electrolyte levels.
- NATA: its position statement highlights that many athletes, from youth to professional, begin exercise under-hydrated.
- ISSN: recommends being adequately hydrated before starting exercise.
- Sports Dietitians Australia: "always start exercise well hydrated".
Most people start behind
| Finding | Source |
|---|---|
| About 80% of soccer players arrive under-hydrated | Review of 24 studies, 2020 |
| About two in three of 263 college athletes started training under-hydrated | Volpe et al., 2009 |
| More than half of professional athletes arrive under-hydrated | NATA, 2017 |
| About 6 in 10 men and 4 in 10 women drink less than recommended daily | Surveys across 13 countries, 2015 |
If you begin behind, you spend the session catching up. Losing more than about 2% of body weight in fluid is linked with lower endurance and focus, especially in heat. Starting hydrated is not about drinking huge amounts. It is about not starting in a hole.
Make the before a habit
- Tie it to something you already do: a glass on waking, a drink with the pre-training meal, a cold one in the car.
- Two to four hours out: about 5 to 7 mL per kg of body weight, with a little more two hours out if urine is still dark.
- Add some salt: sodium from food or drink helps your body hold on to fluid.
- Top up after: the after still matters. Drink and eat normally once you are done.
Start with one before. Top up after. Go further, naturally.
Hydrate before. Go further, naturally.
Uthrive is a lightly sparkling natural hydration drink made with certified organic Lake Deborah salt, real fruit and no added sugar. We made it for the moment before. Try Passionfruit, Orange, Pineapple or a mixed box.
More reading: the science of starting hydrated, how much to drink before exercise and pre-game hydration for team sport.
Frequently asked questions
Is it better to hydrate before or after exercise?
Both matter. Guidelines put starting well hydrated first, then topping up afterwards with normal food and drink.
How long before exercise should I hydrate?
Guidelines suggest drinking in the two to four hours before, so your body has time to absorb what it needs.
Why do so many people start exercise dehydrated?
Busy days, early sessions and simply forgetting to drink until thirsty. Studies across many sports find large numbers arrive under-hydrated.
Do I need a special drink before exercise?
Not always. Water and normal meals work for many sessions. For long, hot or very sweaty ones, some sodium from food or drink can help.
Sources: Sawka et al., ACSM position stand, Med Sci Sports Exerc 2007; McDermott et al., NATA position statement, J Athl Train 2017; Kerksick et al., J Int Soc Sports Nutr 2018; Sports Dietitians Australia, Fluids in Sport; Chapelle et al., Nutrients 2020; Volpe et al., J Athl Train 2009; Ferreira-Pêgo et al., Eur J Nutr 2015. General information only, not medical advice.
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