It’s recommended for males 14-18 years old to drink 14 cups/day, females ages 14-18 is 10 cups/day, and adults should get 11-16 cups/day of water. Dehydration can lead to dramatic decrease in physical work capacity by up to 48%. Activities in the heat can increase the level of dehydration.
Before -Before exercise drink 17 – 20 fl oz two to three hours before exercise
During -Drink 7 -10 fl oz every 10 to 20 minutes of exercise
After -Drink 8 fl oz 30 minutes after exercise -For every pound of body weight lost during exercise consume 1 pint of water. -For activities less than 60 minutes water should be main hydrating source after that a sports drink has been shown to be beneficial.