Dehydration - Part II
Guidelines for Proper Hydration:

Prior to Exercise:
-Drink 8 - 16 ounces of fluids (water or sports drink)

During Exercise:
- Every 10 - 15 minutes, drink 4-10 ounces of fluid

After Exercise:
- Within 2 hours of exercise, drink approximately 20 ounces of water or sports drink for every pound of weight loss

- 4-6 hours after exercise, drink about 25% to 50% more than weight loss
Indicators for rehydration include body weight changes, urine color, subjective feelings, and thirst. However, it is vital not to drink only until your thirst is satisfied, but until your proper hydration guidelines are achieved. Drinking until you are no longer thirsty may not adequately rehydrate your body.
There are many sports drinks on the market that will serve to rehydrate an athlete's body.

To find our more about
these, continue with Part III.