How Much Water Do You Need While Exercising?

I was compensated by World Vision for my time in writing this post. All opinions are my own.

As I shared in March, Forrest and I are preparing for the World Vision Global 6k for Clean Water in May!

And if you follow me on Instagram, you know that I am so not a runner…so beginning to train for this has been an interesting experience.

I feel like a lot of running is mental, and since I really don’t like running, it’s been a bit of a challenge to get past that.

However, I’m getting there, and even if I don’t run the entire 6k, I will be more prepared during race time than I was before we started training.

It also helps that Jack started riding his two wheeler bike (no training wheels!) recently, so we have to be pretty speedy to keep up with him 🙂

Anyways, I’ve found that one of the things that has made the biggest differences when I exercise is how hydrated I am.

If I haven’t had enough water in the day before I exercise, I have a hard time pushing myself. I find I get out of breath easier, and my body is more sore. Water helps to regulate your temperature, transports nutrients (which gives you energy), and prevents muscle cramps, fatigue, and dizziness.

So I thought I’d research how much water you should idealy drink before, during, and after exericse.

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According to the American Council on Exercise, these are some basic guidelines for water consumption during exercise:

  • 17 to 20 ounces 2 to 3 hours before you exercise
  • 8 ounces of water 20 to 30 minutes before you start
  • 7 to 10 ounces of water every 10 to 20 minutes of exercise
  • 8 ounces of water within 30 minutes of finishing

I thought this was very interesting, and I plan to try out this schedule as we continue to prepare for the World Vision 6k.

Since the World Vision 6k is all about bringing water to children in developing countries, I thought I would share a little bit about the conditions in which World Vision is trying to prevent.

Every day, many people in developing countries walk 6 kilometers just to get water – which is typically not clean. Because of this, almost 1,000 children under the age of 5 die every day from diarrhea by contaminated water, poor sanitation and improper hygiene.

Isn’t this tragic?

These people don’t seem to have many options – either get ill from dehydration or get ill from drinking the contaiminated water (or getting hurt on the dangerous conditions that exist on the way to get water).

World Vision is working to provide access to clean water to 2.3 million people and clean water and sanitaition to one new person every 10 seconds by 202.

By doing this, as well as finding sanitation and hygience solutions, child deaths may be prevented by 57 percent, reduce chronic malnutrition by 40 percent, reduce school absenteeism among girls by 50 percent, and obtain an 8:1 economic return in target communities.

By participating in the World Vision 6k, we can help this happen. 

Think about how tired and icky you feel when you don’t drink enough water – especially while exercising.

I would imagine it’s about 100 times worse for these children.

So please, join us as we train for the 6k in May – it’s $50 to participate, and it will change the lives of these people for good. You can sign up here – feel free to join Team Clarks Condensed!

Learn more about World Vision’s Mission here. Follow World Vision on Facebook, Instagram, and Twitter

Water / Exercising / Exercise / Healthy Living / Exercise Tips


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