A Guide for the Professional Working with Active People. During exercise or athletic events thirst is not always a reliable gauge of fluid needs. The best approach is to go into the event with adequate fluid intake. I outlines six basic steps for keeping fluid levels up during sports activities. Table I. Six Basic Rules for Fluid Replacement during Sports Events Cool water between 40-50 F is best.
Plain water is best.
Sugar and electrolytes in fluids may slow emptying from the stomach. Don't depend on thirst. Drink ahead of your thirst. Drink water before a sporting or activity event. Two cups of water about two hours before an event is about right.