1. Hydrate properly before prolonged exercise in hot environments. Intake approximately 16 fl. oz. (2 cups) of a cool beverage 2 hours before a workout, 4-8 oz (1 cup) in final 15-30 minutes.
2. During activity, drink fluid frequently- for example, 4 to 8 fl. oz. (1 cup) every 15-20 minutes.
3. After a workout, replenish fluids at a rate of or exceeding 16 fl. oz (2 cups) for every pound of body weight lost. Weight should be regained, before the next workout, indicating rehydration.
4. Water is the ideal fluid replacement, although flavored beverages may be more effective at promoting drinking. The salt in the beverages or as food can promote rehydration more effectively than plain water when significant weight loss has occurred through sweating.
5. Urine should be pale yellow or clear. This indicates that you are in a hydrated status!
6. Any athlete using creatine monohydrate must increase their daily water intake!