This Nutrition Tip is brought to us by Healthy Eating Active Living. Water Up! Make sure you start all workouts in a hydrated state. When dehydrated you can’t perform at their best and you increase risk for injury, such as muscle tears or strains. Consume 2-4 cups of water in the 2-4 hour window leading up to your workout. For workouts lasting longer than 60 minutes make sure you carry water and consume 1/2 to 1 cup of water every 15 – 20 minutes to prevent dehydration.