You know hydration is important—find out exactly what it means for your health and how to make smart choices to stay hydrated.

Power Your Athletic Performance with Real Facts.

Weekend warrior? High-performance athlete? Either way, when it comes to keeping your cool, it pays to get the facts on sweat, hydration and keeping your energy level high. When you're in the know, you can get and keep your healthy glow. And when you're properly hydrated, you're more likely to turn in your best performance.

Not All Sweat Is Created Equal

Sweat cools your body down when you're hot, right? Yes and no. Sweat cools your body down when it evaporates from your skin. But sweat that drips off your skin does little to cool you down when you're exercising.

All Beverages Hydrate

The Institute of Medicine of the National Academy of Sciences has found that all beverages, including those with caffeine, contribute to total daily hydration. If you're not in the mood for water, it's OK to reach for something else you enjoy like a sports drink, tea or a soft drink.

Beat Your Thirst to the Punch

Listening to your body is a big part of any training program. But there's one time when you might want to overrule your natural instincts. Research shows that when you're hot and sweaty, your thirst mechanism may lag behind your body's needs. So go with the American College of Sports Medicine (ACSM) recommendations and drink before, during and after exercise.

Hydration Podcasts

Learn how all beverages contribute to refreshment and hydration.

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The midafternoon slump—and how to prevent it.

Add Hydration to Your Workout

Learn how to hydrate right and experience exercise in a whole new way.

Get 9 Tips

  1. Serious about breaking a sweat? Know your sweat rate. Learn how to calculate your sweat rate.
  2. Don't rely on general hydration recommendations during exercise. Know your specific hydration needs. A weight gain or loss of >2% is cause for concern.
  3. Learn how to drink when you compete. Practice drinking to your sweat rate when you train.
  4. Be aware that the signs of over-hydration are similar to the signs of dehydration, so follow a smart hydration plan.
  5. Weight lost during exercise is dehydration. Rehydrate with 16 ounces of fluid for every pound you lost.
  6. Exercising more than an hour? Rehydrate right by replacing fluids, sodium and carbohydrates.
  7. Choose a flavored drink you like—hydration goes down easier when it tastes great.
  8. Plan for fluids when on the move: Take 'em with you, know where to find 'em, have money to buy 'em.
  9. Start well-hydrated. The ACSM recommends drinking 14 to 20 ounces of fluid two hours before an event.

This content was developed in collaboration with The Beverage Institute for Health & Wellness of The Coca-Cola Company.
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