Person on an indoor cycling bike with a nuun water bottle

Spoiler alert: drinking a bottle of plain water before your fitness class is not going to set you up for hydration success.

Very rarely do you walk into a group fitness class where the instructor discloses to the class, “Okay guys…today I’m going to take it easy on you all.” Most classes ranging from 45-90 minutes in length have been designed to work your body to its maximum capacity over the allotted amount of time. This is exactly why nailing your hydration plan will bring out your personal best in the time you’ve set aside for your workout.

We've put together the ideal hydration plan for your group fitness days. Follow these hydration guidelines from first thing in the morning through bedtime to ensure you’re getting the most out of your water and yourself!


For a morning workout


Drink 12 oz. plain water within 30 minutes of waking up. With (or instead of) your morning coffee, consume 16 oz. of water with 1 Nuun Vitamins tablet.


30-45 minutes before your workout, drink 16 oz. of water with electrolytes. Continue to sip on Nuun Sport leading up to your workout.

During workout

Top off your 16 oz. water bottle of Nuun Sport and finish during class. Take a sip every 5-7 minutes.


Drink 16 oz. of water with Nuun Sport, and remember to rehydrate slowly. Chugging your bottle after class won't help your body fully recover.


Consume 2 servings of Nuun Vitamins to finish off the day, for a total of 32 oz. of fluid.


Pre-hydrate before you go to sleep with 16 oz. of plain water.

For an afternoon workout

To adjust your hydration schedule for an afternoon workout, consume 2 servings of Nuun Vitamins during late morning and lunch (rather than in the afternoon) to jumpstart your day.



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