According to the American College of Sports Medicine it is necessary to stay hydrated before, during, and after exercise. Before exercise (10-15 min) drink 8-10 fl oz. Follow this same protocol during exercise consuming 8-10 oz every 10-15 minutes. After exercise drink 20-24 fl oz water for every 1 lb lost. You should weigh yourself before and after exercise to know how much fluid loss needs to be replaced.
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