Pump Up Your Career: Certified Personal Trainer (NSCA) 2026 Practice Exam Challenge!

The recommended amount of hydration during exercise largely depends on the intensity and duration of the activity, as well as individual sweat rates and environmental conditions. For moderate to intense exercise lasting longer than an hour, the general guideline is to consume approximately 500-750 mL of fluid per hour. This quantity helps to replace fluids lost through sweat, maintain bodily functions, and support exercise performance. Adequate hydration can significantly impact endurance and overall physical performance, reducing the risk of dehydration and its associated negative effects.

While smaller amounts may be appropriate for less intense or shorter-duration activities, or when taking into account individual factors such as body size or climate, the 500-750 mL range provides a balanced approach for most athletes and active individuals engaged in prolonged exercise. This recommendation is in line with guidelines suggesting that hydration strategies should be personalized, but the 500-750 mL range is broadly accepted for sustaining optimal performance levels during challenging workouts.