Whether you’re training for a big race or involved in minimal daily physical activity, drinking water is essential to keeping your body hydrated and healthy. For most people the recommendation is to drink eight glasses of water. However, if you are an endurance athlete training for a marathon or triathlon, this amount of water may not be sufficient to refuel your body.

Brian Shortal, MD, Cardiologist at NorthShore, marathoner and triathlete, gives his advice on what endurance athletes can do to stay properly hydrated:

• Drink plenty of water before, during and after a workout. Measure your weight before and after a workout to determine how much fluid you’ll need to rehydrate. (Remember: A loss of two pounds is the equivalent of one liter of fluid).
• Replenish your electrolytes. When you sweat, your body loses sodium, calcium, potassium and other important minerals. Drinking just water after an intense workout won’t help replenish these electrolytes. A sports drink, such as Gatorade, or coconut water will help. Check out a side-by-side comparison of the two beverages.  

To view tips on how to train for a race in the summer heat—including avoiding certain times, monitoring your weight and urine—view our previous post.

What do you drink to stay hydrated after a strenuous workout?