Nutrition
General Guidelines for Fluid Needs During Exercise
While specific fluid recommendations aren't possible due to individual variability, most athletes can use the following guidelines as a starting point, and modify their fluid needs accordingly.

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
    * Drink 20-24 fl oz water for every 1 lb lost.
    * Consume a 4:1 ratio of carbohydrate to protein within the 2 hours after exercise to replenish glycogen stores.

Click here for Additional Nutritional Guidelines: Nutritional Guidelines

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