The average person needs about 64 ounces of fluid every day. Athletes need more than that
to replenish what is lost through sweat. The body needs fluid to perform properly, and
dehydration of as little as a 2% weight loss from sweat can impair athletic performance.
The best way to stay hydrated is to drink before, during, and after exercise, regardless of
whether you feel thirsty or not. If you feel thirsty, that means your body is already
dehydrated.
2-3 Hours Before
Exercise
2-3 cups* of fluid
10-20 Minutes
Before Exercise
1 cup* of fluid
During Exercise
After Exercise
1 cup* or 4-6 gulps
every 10-15 minutes
2-3 cups* of fluid for
every pound lost
* 1 cup = 8 ounces
What Should I Drink?
Water is always a great choice for rehydration because there is no added sugar or
chemicals. Most people can use water to re-hydrate during or after a workout; however, if
you are exercising strenuously for more than 60-90 minutes, you should drink a source of
carbohydrates. It is best to choose fluid sources that also contain vitamins and minerals.
1. From the list below, circle the fluids that contain carbohydrates, vitamins, and minerals?
Gatorade
Chocolate Milk
Sweetened iced tea
100% Fruit Juice
Fruit Punch
Soda
Slurpee
Coconut water
Frappuccino
2. Plan Your Hydration Routine. Don’t let dehydration get in your way. Plan out what fluids
you will drink on days when you have a game or a tough practice.
Choice of fluid and how much
2-3 Hours Before Exercise
10-20 Minutes Before Exercise
During Exercise
After Exercise
Lesson 8 Worksheet
SOSMentor.org