How long after exercising should one wait before drinking water?

Jul 11, 2025 Source: Cainiu Health

Dr. Shen Yonghua

Introduction

You can usually drink water 3 to 10 minutes after exercising. Following high-intensity or prolonged physical activity, when the body is in a state of heavy breathing and rapid heartbeat, it may take longer for these conditions to subside, and you may wait 7 to 10 minutes after finishing exercise before drinking water. At this time, the body requires a certain amount of time to return to a stable state; drinking water immediately may increase the burden on the gastrointestinal tract and cause discomfort.

Generally, it is recommended to drink water 3 to 10 minutes after exercising. Detailed analysis is as follows:

If you engage in high-intensity exercise or exercise for a prolonged period and your body is in a state of heavy breathing and rapid heartbeat, you may wait longer before drinking water. It is advisable to drink 7 to 10 minutes after finishing exercise. At this time, the body needs some time to return to a stable state, avoiding additional gastrointestinal burden and discomfort caused by drinking water immediately.

If you perform low-intensity exercise or exercise for a short duration and your body remains relatively stable without noticeable shortness of breath, you can drink water sooner, 3 to 5 minutes after finishing exercise. In this case, the body has lost relatively less fluid, and timely hydration can quickly relieve thirst without imposing additional burden on the body.

After exercise, drinking water should follow the principle of small amounts multiple times, avoiding consuming large quantities at once. The water temperature should be close to room temperature to minimize gastrointestinal irritation.

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