After exercise, how many ounces should be consumed per pound of body weight lost?

• A. Drink 8 oz for every pound lost
• B. Drink 16 oz for every pound lost
• C. Drink 24 oz for every pound lost
• D. Drink 32 oz for every pound lost

Answer: (B)

Rehydrating after sweating means restoring the exact amount of fluid you lost to help your body return to its normal balance. The practical guideline used in fitness settings is to drink 16 ounces of fluid for every pound you’ve lost during exercise. This replaces the water lost and helps normalize body weight and hydration status. For example, if you weigh 150 pounds before a workout and drop to 148 pounds afterward, you’ve lost 2 pounds, so you’d aim to drink about 32 ounces in the hours following the workout. Drinking less than this can leave you still dehydrated, while drinking more than this can lead to feeling bloated or uncomfortable, and in extreme cases overhydration. If the workout was long or very intense, you might pair fluids with electrolytes and continue rehydrating over a few hours to fully restore balance.