Hydration Checklist for Workouts
Created by Cheli
Practical steps to maintain proper hydration before, during, and after workouts.
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Checklist Items (12)
Check urine color before workout
Aim for light yellow; if darker, drink 200-250ml water.
Drink water 2 hours before exercise
Consume 500ml of water to start hydrated.
Bring a water bottle to the workout
Choose a bottle with volume markings to track intake.
Sip water every 15-20 minutes during activity
Take small sips (about 100-150ml) rather than large gulps.
Adjust intake based on sweat rate
Weigh yourself before and after; replace each 0.5kg loss with 500ml water.
Add electrolytes for sessions >60 minutes
Mix a pinch of salt or use an electrolyte tablet.
Avoid excessive caffeine or alcohol pre-workout
These can increase urine output and dehydration risk.
Rehydrate after workout within 30 minutes
Drink 500-750ml water plus electrolytes if needed.
Monitor signs of dehydration
Watch for dizziness, headache, dry mouth, or reduced performance.
Use reminders or apps to track water
Set hourly alerts or log intake in a hydration app.
Choose appropriate fluids for temperature
In hot weather, increase water intake; consider cooler drinks.
Keep water accessible at home and gym
Place a filled bottle in your bag, car, and workout area.