Fluid Intake During Sports

by Gatorade Sports Science Institute
 How often should you drink fluids? Staying hydrated is very important for athletic performance so it is important to drink fluids on a regular basis ? before, during and after exercise. Drink on a schedule not just when you?re thirsty because by the time you?re thirsty, you?re already dehydrated.

  • Before exercise ? Hydration should begin at least two hours before exercise with 17 to 20 oz. of water or sports drink, followed by 7 to 10 oz. 10 to 20 minutes before exercise.
  • During exercise ? Consume 7 to 10 oz. of water or sports drink every 15 to 20 minutes.
  • After exercise ? Approximately 20 to 24 oz. of water or sports drink should be consumed per pound of body weight lost during the course, until two hours after exercise has finished.

– Bob Murray, Ph.D., FACSM, Director, Gatorade Sports Science Institute
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July 27, 2010
Posted By: Carlo Alvarez
Posted in: Gatorade, Recovery, Regeneration, Research
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