1. consume 1-2 cups(8 to 16 ounces of water) at least one hour before the start of exercise. If possible consume 8 ounces of water 15-30 mins before the start of exercise.
2. consume 4-8 ounces of water every 10-15 minutes during the workout.
3. Consume 16-24 ounces of water during the 30 minutes after exercise,WHETHER THIRSTY OR NOT
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