Fluid Replacement

Type of Event Timing of Consumption Amount & Type of Beverage

Sports or exercise
less than 1 hour in duration
Before: 24 hours Drink adequate fluids
2 hours 16 oz. (2 cups) cold water
5-10 minutes 8-6 oz. (1-2 cups) cold water
During: Every 15-20 minutes 8-10 oz. (1-1 1/4 cups) cold water
Recovery: Over next 24 hours Adequate fluid to replace losses

Sports or exercise
from 1-4 hours in
duration
Before: 24 hours Drink adequate fluids
2 hours 16 oz. (2 cups) glucose electrolyte
solution (4-8%) carbohydrate
5-10 minutes 8-6 oz.(1-2 cups) glucose electrolyte
solution (4-8%) carbohydrate
During: Every 15-20 minutes 8-10 oz. (1-1 1/4 cups) glucose electrolyte solution (4-8%) carbohydrate
Recovery: Immediately after
exercise & every 2 hours for 6-8
hours following exercise
Glucose electrolyte solution or glucose
polymer solution to provide 1gram
carb/kg body wt.