Guidelines for fluid replacement in the heat
Weigh in without clothes before and after exercise. For each pound of weight lost, drink two cups of fluid.
Drink a rehydration beverage containing sodium as well as 6 to 8% glucose or sucrose.
Drink 2.5 cups of fluid two hours before the activity.
Drink 1.5 cups of fluid 15 minutes before the activity.
Drink at least one cup of fluid every 15 to 20 minutes during activity.
Do not restrict fluids before or after the event.
Avoid beverages containing caffeine and alcohol.
Visit Nutrition and the Athlete: Fluid Replacements