By Amy Goodson, MS, RD, CSSD, LD


The Athletes Scenario

“For my strength training and cardio workout at the gym, I take a water bottle with me and casually take a drink when I feel thirsty. My workout usually lasts anywhere from 1-2 hours and I sweat a lot. When I leave the gym, I am usually exhausted and never quite feel recovered for the next day’s workout. What, when, and how can I feel fully recovered before my next workout?”


The Solution

Ever had the same feeling as the athlete above? It could be because you are not taking in enough fluids throughout your workouts. Hydration is one of the “biggest players” with fatigue. When the body is not completely hydrated with fluids and electrolytes (sodium and potassium), muscles can become dehydrated which in turn makes the entire body feel tired, can cause headaches and even make you feel nauseous.  Thus, being hydrated is essential for hydrating your workout and recovering after!


Here are some tips to keep our bodies hydrated in and out of workout.

  1. Begin exercise well hydrated by drinking plenty of fluids throughout the day     and consume 16-20 oz fluid 1-2 hours before the workout session

  2. Replace sweat losses by drinking fluids during workout

    *Recommendation: 5-10 oz every 15-20 minutes

  • For a workout of low intensity and lasting no longer than 60 minutes, water is a good choice 

  • For a workout of greater intensity and longer than 60 minutes, a low calorie sports drink is a good choice and can help replace electrolytes lost with the sweat.

3.  Rehydrate 100%  (16 oz fluid for every pound lost during workout) after exercise to replenish your body with all of the fluid and electrolytes lost through sweat.  Your goal is for your urine to be pale yellow to clear in color.

Amy Goodson, MS, RD, CSSD, LD


Amy is a registered dietitian in the Dallas/Fort Worth Metroplex.  She received her Bachelor of Science degree in speech communications from Texas Christian University and Masters in Exercise and Sports Nutrition from Texas Woman’s University.

Currently Amy is the full-time sports dietitian for Ben Hogan Sports Medicine where she works with athletes of all levels, serves as a media dietitian and speaks to sports teams as well as at a variety of nutrition, athletic training and coaching conferences.  Amy has worked with the Texas Rangers and is the sports dietitian for Texas Christian University Athletics, the Dallas Cowboys, FC Dallas Soccer Team and Jim McLean Golf School where she works with amateur and professional golfers.  Amy also works with a variety of triathlon, marathon and endurance athletes in the DFW area.  In addition, she is an adjunct professor and dietetic intern preceptor for Texas Woman’s University, Texas Christian University and teaches at the University of Texas at Arlington and is a state media representative for the Texas Academy of Nutrition and Dietetics.  In 2014, Amy co-authored a sports nutrition book for triathletes “Swim, Bike, Run—Eat”.

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