How much water should an athlete aim to drink before exercise?

Athletes should aim to drink between 500-700 mL of water before exercise to ensure proper hydration levels. This amount is generally recommended because it allows for adequate fluid replacement to offset water loss due to sweating and other bodily processes during exercise. Starting hydration at this level helps maintain cardiovascular function and thermoregulation, which are critical for optimal performance and safety during physical activity.

Ensuring hydration within this range also prepares the athlete's body to better handle the demands of exercise, which can help delay the onset of fatigue and prevent performance decrements. It’s important for athletes to also consider their individual sweat rates, the temperature and humidity of the environment, and the duration and intensity of the activity when determining their pre-exercise hydration needs.