Hydration should be a 24 hour process for an
athlete.
Prevention:
• Drink 17-20 ounces of water 2-3 hours
before exercise
• Drink an additional 7-10 ounces of
water 10-20 minutes before exercise
Water should be consumed before and after
exercise. Sports drinks, like Gatorade, should
be consumed during exercise to replenish
electrolytes.
Fluid Replacement:
• Drink enough fluids to replace any
weight loss within two hours of
completion of activity
• Fluid replacement should be at a rate
of 24 ounces for every pound of body
weight lost after exercise.
Urine color is an easy method to determine
hydration status. Light yellow to clear urine
indicates a well-hydrated athlete. Yellow, dark,
or brownish urine indicates dehydration.
