- Field Skills
Fluids are basic to daily living and vital when you exercise. The typical person loses two cups of water a day from sweat alone. Add exercise, especially when it's hot, and dehydration begins. So keep a water bottle handy.
- Drink at least 16 ounces of water two hours before you exercise.
- Drink another 8-16 ounces of water 10 to 15 minutes before you exercise.
- To keep up with fluid loss during longer workouts, take a drink shortly after beginning. Then drink 3-6 ounces every 15 to 30 minutes.
- If your workout is long (more than 90 minutes) replace some of the water with drinks containing complex carbohydrates. A 4% to 8 % concentration, found in diluted fruit juices or sports drinks, is recommended. Over 8% concentration will slow down the absorption of water.
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