• General Guidelines for Fluid Needs During Exercise

    Hydration Before Exercise

    • Drink about 15-20 fl oz, 2-3 hours before exercise
    • Drink 8-10 fl oz 10-15 min before exercise
    Hydration During Exercise
    • Drink 8-10 fl oz every 10-15 min during exercise
    • If exercising longer than 90 minutes, drink 8-10 fl oz of a sports drink (with no more than 8 percent carbohydrate) every 15 - 30 minutes.

    Hydration After Exercise

    • Weigh yourself before and after exercise and replace fluid losses.
    • Drink 20-24 fl oz water for every 1 lb lost.
     
Last Modified on June 28, 2010