Helpful Hints

Before:
(1) Drink enough fluids daily to maintain your body weight and to produce adequate amounts of urine.
(2) If you perspire a lot during physical activity, drink up to 1 liter (as tolerated) of fluids during the 2-3 hours preceding the activity.
(3) Avoid or limit alcohol and caffeine consumption as they cause increased urine production.

During:
(1) Basically, replace the water lost from perspiring by drinking small quantities of water regularly (100-150 ml every 15 minutes). This amount varies according to the athlete. As a rule, the kidneys can tolerate a maximum of 800-1000 ml per hour.
(2) In the case of extreme perspiration (example: hot temperatures, humidity, strenuous exercise over I hour period) fluid and electrolyte replacement becomes especially important

After:
(1) Drink 1 liter of fluids for every 1kg (2.2lbs.) of weight lost.
(2) Replacement should include: 1) water 2) energy and 3) electrolytes in this order of importance.

To promote improved absorption of fluids, alternate diluted fruit and vegetable juices with water to replace the losses. Remember: Cold fluids may lower your body temperature too quickly, so choose a beverage at a warmer temperature instead.