Here is a hydration strategy and some helpful tips to increase your water intake during these hot summer days. It's especially important on days that you take martial arts class or work out.
| Before Exercise |
Drink 16 oz 2 hours before activity Then 8-16 oz fifteen minutes before exercise |
| During Exercise |
Drink 4-16 oz every 15-20 minutes depending on tolerance Fluids: 4 oz per 15 minutes = .5 liter per hour 8 oz per 15 minutes = 1 liter per hour 12 oz per 15 minutes = 1.5 liters per hour 16 oz per 15 minutes = 2 liters per hour Sodium: 500-700 mg sodium per liter of fluid or at least 1 gram per hour during heavy exercise and/or sweating (heat and humidity) |
| After Exercise |
Drink 16-24 oz per pound of body weight lost during exercise. Consume sodium chloride (salty foods, sports drinks) to speed the rehydration process. |