HUMAN NUTRITION

Detailed explanation-1: -Drink 17-20 ounces of water two to three hours before the start of exercise. Drink 8 ounces of fluid 20 to 30 minutes prior to exercise or during warm-up. Drink 7-10 ounces of fluid every 10 to 20 minutes during exercise.

Detailed explanation-2: -Drink 4-8 ounces of cold fluid during exercise at 15-20 minute intervals. Start drinking early in the workout because thirst does not develop until 2 percent of body weight has been lost, by which time performance may have begun to decline.

Detailed explanation-3: -A practical recommendation is to drink small amounts of fluid (150-300 mL) every 15 to 20 minutes of exercise, varying the volume depending on sweating rate.