WaterMinder
Water Intake for CrossFit: Hydration Guide
High intensity interval training creates massive fluid demands. Pre-workout and post-workout hydration are equally important.
Quick Rule: Add 12 ounces (350ml) of water for every 30 minutes of crossfit. Use WaterMinder to set pre-workout and post-workout hydration reminders.
Hydration Guidelines for CrossFit
| Timing | Amount | Purpose |
|---|---|---|
| 2 hours before | 17-20 oz (500-600ml) | Pre-hydrate muscles and joints |
| 15 min before | 8 oz (240ml) | Top off hydration levels |
| Every 15-20 min during | 4-8 oz (120-240ml) | Replace ongoing sweat losses |
| After activity | 16-24 oz per lb lost (500-750ml per 0.5kg) | Full rehydration and recovery |
Signs You Need More Water During CrossFit
- Thirst (already 1-2% dehydrated)
- Decreased performance or endurance
- Muscle cramps or tightness
- Dizziness or lightheadedness
- Dark yellow urine before or after
- Headache during or after exercise
Electrolyte Considerations
For crossfit sessions under 60 minutes, plain water is usually sufficient. For longer or more intense sessions, consider adding electrolytes to replace sodium and potassium lost in sweat. WaterMinder lets you log electrolyte drinks separately to track both water and electrolyte intake.
A simple post-crossfit rehydration strategy: weigh yourself before and after exercise. For every pound lost, drink 16-24 ounces of water. This ensures complete rehydration for optimal recovery.
Related Calculators
Track Your Hydration with WaterMinder
Smart reminders, Apple Watch support, and beautiful widgets to help you stay hydrated every day.
Download for iOS Get on Android