Post-exercise hydration: how many ounces per pound lost?

• A. 8 oz per lb
• B. 12 oz per lb
• C. 16 oz per lb
• D. 24 oz per lb

Answer: (C)

Rehydration after exercise focuses on replacing the fluid you lost in sweat at a pace that restores blood volume and supports recovery. For each pound you lose during a workout, aim to drink about 16 ounces of fluid. This amount helps restore circulating volume and maintain thermoregulation as you recover. So if you weighed in 2 pounds lighter after a session, target roughly 32 ounces of fluid, and so on.

If you pour in too little, you remain dehydrated and recovery can slow; if you pour in too much too quickly, you can cause gastrointestinal discomfort. Including electrolytes, especially sodium, helps you hold onto the fluids you drink and supports salt loss recovery. Use thirst cues and post-workout weight checks to tailor the exact amounts for your body and the duration of your workout.