How to Hydrate When Exercising or Doing Yard Work

Dave_Trainer We all know that water is essential for life, but how much do we need during exercise or if we’re working in the yard?

General speaking, if you are exercising less than 60 minutes, about 16 ounces of fluids is recommended 1-2 hours before exercise.

During exercise over an hour, however, it is recommended to consume 8-12 ounces every 15 minutes.


If you are exercising longer than 75 minutes, try to consume a beverage with a 6-8% carbohydrate solution to help minimize fatigue that may occur with a lowering of your blood sugar.

It’s important to consume fluids, even if you do not feel thirsty, as thirst is a poor indicator of hydration.  Many times your body may be slightly under hydrated before you feel thirsty.  And, if you’ve got to have your occasional drink here and there, the best choices for “healthy” alcoholic drinks are provided in Y.E.S. – Your Eating Solution.

Along with adequate hydration during exercise, you may want to gain some insights into the best foods to consume while exercising on warmer days in our blog Stay Cool in the Heat with These Nutritious Foods.

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About Dave Barnas, M.S., CES, NASM-CPT

Dave is a true health expert. He is the founder and owner of True Health Unlimited, LLC, a personal health and fitness company in Tolland, CT. Dave earned both a Bachelor's (1998) and Master's Degree (2000) in Nutritional Science from the University of Connecticut, and also holds certifications as a National Strength and Conditioning Association Certified Personal Trainer, National Academy of Sports Medicine Certified Personal Trainer and Corrective Exercise Specialist, Aerobics and Fitness Association of America Group Instructor, and Nutrition Specialist. He's also the lead author for four published works. Dave has over 18,000 hours of combined experience in nutrition counseling, dietary supplement advising, personal training, corrective exercise training, health coaching and public speaking. In addition, he's spent over 20 years studying spirituality, meditation, and personal growth strategies. Dave's clients are all ages: youth, college championship level athletes, folks in their retired years, and everywhere in between. He's worked with three of the nation's leading physicians as a dietary supplement advisor and been a guest lecturer at Harvard University, Yale University, UConn, St. Joseph College and various church groups, health clubs, and high schools. In 2013, he was invited to Whole Foods Market to share his Real Food Therapy Guide. And in 2015, Dave's funny "Snowga" (yoga in the snow) video caught the attention of The National Weather Channel, who aired it to shake off cabin fever and bring laughter. In 2016, Dave & Hollie (his beloved) began writing evidence-based Wellness Newsletters to spread a message of health and happiness to various small businesses throughout Connecticut.

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