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Hydration Assignment

Hannah Schmidt wrote a report on tracking her hydration needs after three different workouts. She weighed herself before and after each workout to calculate weight lost, and then consumed two cups of water for every pound lost. After a high-intensity cardio and weightlifting workout where she lost 2.5 pounds, she drank five cups of water and felt bloated. A light yoga workout where she lost 0.5 pounds required one cup of water, making her feel better. A 20-minute HIIT workout where she lost one pound was replenished with two cups of water. Overall, she found staying hydrated both before and after workouts as well as during created the best results, though drinking large amounts at once

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204 views2 pages

Hydration Assignment

Hannah Schmidt wrote a report on tracking her hydration needs after three different workouts. She weighed herself before and after each workout to calculate weight lost, and then consumed two cups of water for every pound lost. After a high-intensity cardio and weightlifting workout where she lost 2.5 pounds, she drank five cups of water and felt bloated. A light yoga workout where she lost 0.5 pounds required one cup of water, making her feel better. A 20-minute HIIT workout where she lost one pound was replenished with two cups of water. Overall, she found staying hydrated both before and after workouts as well as during created the best results, though drinking large amounts at once

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Hannah Schmidt

Professor Bowman
Sports Nutrition
1 April 2020

Hydration Assignment

The purpose of this assignment was to determine how much water is needed to be

consumed post exercise, based off of the amount of weight lost during each workout. For this

week, I worked out for three times each for different periods of time. The first day, pre exercise,

I weighted 128 pounds. I did cardio for the first thirty minutes, along with thirty minutes of

weightlifting. After a vigorous workout, I weighed myself on the scale and the numbers came in

at 125.5 pounds. This would equal a total of 2.5 pounds lost. For everyone pound lost, you are

to consume two cups of fluid. Therefore, after multiplying the 2.5 times 2 cups of fluid, I was to

consume five cups of water. After consuming this amount of water, I felt very bloated and had

a mild stomachache. I normally do not consume that much water after a workout.

The second day, I did a light yoga workout for a half an hour. Before the workout, I

weighed in at 127 pounds pre exercise and 126.5 post exercise. Because this was nowhere near

as vigorous as the first workout, only .5 pound were lost. Therefore, after doing the math, I

calculated that I needed to consume only one cup of fluid. After consuming this, I felt better

post workout. For the final workout I weighed in at 128 pounds pre exercise. Because I was

busy this day, I only performed a quick, no equipment HIIT cardio exercise. After a 20-minute

vigorous workout, I weighed in at 127 pounds. With one pound lost, I consumed two cups of

water. This made me feel a lot better after the workout.


Overall, water consumption does make a great difference post workout regardless of

what you are doing. However, I notice drinking fluids before as well creates better results for

myself personally. If I do not consume water a couple hours before my workout, I feel sluggish

and less energized opposed to drinking fluids before. I will also make sure to drink water or a

sports drink several times during the workout to prevent dehydration. I have never practiced

this scientific method before of calculating how much fluids to consume after a workout. I

usually drink the amount of water that makes me feel hydrated post and pre exercise. I also

make sure to drink plenty of water every couple of hours during day to day activities. This was

actually pretty difficult to do. Not so much calculating the amount of water to drink, but

actually drinking five cups at water at once to match the data.

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