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- Drink plenty of fluids with meals.
- Drink 16 oz. 2 hours before activity.
- Drink another 8 to 16 oz. 15 minutes before activity.
- Drink 6 to 12 oz. every 15 minutes during exercise.
- Drink 24 oz. for every pound of body weight lost after exercise.
- In events lasting longer than ninety minutes, performance will likely be enhanced with the use of a sports drink.
- Daily, drink a half ounce fluid per pound of ideal body weight.