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Drink Up

Water is a key nutrient – important for health and wellness. Proper hydration is also required for peak performance. Let your “inner athlete” shine through and plan ahead to stay hydrated during your training or at an event such as a 5K run or walk.




  • Drink fluids throughout the day. (See tips below.)
  • Hydrate by drinking 16 oz 2-3 hours before the Heart Walk or your training workout.
  • Drink during workouts and events – aim for about 8 oz every 20 minutes, especially if the temperature is hot or you're sweating a lot.
  • How Can I Stay Hydrated?

    Try these tips to meet your water goal each day:

  • Keep a bottle of water handy at home, at work and on the run.
  • Stop and take a few sips at every drinking fountain you see.
  • If you'll be out running errands, freeze a water bottle overnight and bring it with you the next day. It will thaw in the car and allow for cool refreshment between stops.
  • Add a wedge of lime, lemon or orange to your water for added flavor.
  • Substitute your coffee break with a refreshing water break.
  • Purchase a fun cup or bottle to encourage you to drink more.
  • Keep a tally of your water intake. Aim for 4 glasses by lunchtime and another 4 by bedtime.
  • How Much Do I Need?

    Experts suggest 9 cups per day for women and 13 cups for men. Hot weather and increased physical activity may necessitate even more! Fluid needs can be met through food and a variety of beverages. To be safe, shoot for at least 8 cups of good ol' water each day.

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