Fluid Guidelines Drink 2 cups of fluid 2 hours before activity, and 8 ounces immediately before activity. Drink during exercise, about 4 to 6 ounces every 15 minutes. Drink 2 cups of fluid for every pound lost after exercise. Check the color of your urine to see if fluid intake is adequate. Pale, light-colored urine indicates you are well hydrated.
Plain water is fine for exercise lasting less than an hour.
Fruit juice can be diluted twofold and makes a tasty drink for hydration. Too high a concentration of fructose, or fruit sugar, may cause diarrhea. They are designed for use during exercise, not as a beverage with your meal. Many athletes benefit from drinking a sports drink during the last 15 minutes of exercise. Today's new sports drinks are well researched and can make a difference in your performance.