Participate In Intense Sports or Exercise? 5 Hydration Guidelines You Need to Know Family Health Fitness

Drinking enough fluids while participating in intense sports like marathon running is crucial. Losing as little as 2 percent of body weight can lead to impaired athletic performance. 

Here are some hydration guidelines: 

• Two hours before exercising, drink 16 to 20 ounces of water.

• Ten to 20 minutes before exercising, drink 7 to 10 ounces of water.

• While you exercise, drink 6 to 8 ounces of water every 15 to 20 minutes.

• If you're exercising for longer than an hour, consume a sports drink with 4 to 8 percent of carbohydrates.

• After you exercise, you need to drink 24 ounces for every pound lost.

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