Dehydration is a serious condition, and can sneak up on athletes during summer activities. Use these guidelines for hydration during exercise:

• Before: Drink 12-20 oz. of water 1-2 hours before exercise, including 8 oz. during warmup.
• During: Drink 7-10 oz. every 15-20 minutes during exercise.
• After: Drink 24 oz. after exercise for each pound lost.

Individual guidelines are based on hourly sweat loss during exercise and total fluid loss after your workout.

For a high school soccer player doing pre-season workouts in 75-78ºF weather and moderate humidity:

• A female soccer player experiences sweat loss of 16-24 oz. per hour.
• A male soccer player experiences sweat loss of 32-40 oz. per hour.

If you drink water during exercise, you replace 100 percent of the fluids lost. Drinking water after exercise replaces fluids at a 150 percent rate.