RELEVANT LINKS:
Water Intake
Glucosamine
Protein and Calorie Needs
Athlete Education




BEFORE:
15 - 30 MINUTES BEFORE EXERCISE BEGINS:
AMOUNT:    400 - 600 ML OR 13 - 20 OUNCES OF WATER
TEMP:    45 - 55 DEGREES


DURING:
EVERY 15 - 20 MINUTES DURING EXERCISE:
AMOUNT:    300 - 400 ML OR 10-13 OUNCES
TEMP:    45 - 55 DEGREES
* CARBOHYDRATE AND ELECTROLYTE CONTAINING IF EXERCISE PERSISTS FOR LONGER THAN 45-60 MINUTES.


AFTER:
WEIGH YOURSELF BEFORE AND AFTER EXERCISE. REPLACE EVERY POUND LOST WITH 16 OUNCES (1 PINT) OF FLUID. CARBOHYDRATE REPLACING FLUID CAN BE USEFUL TO HELP REPLENISH GLYCOGEN STORES.