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Try to drink eight ounces of hydrating fluids (non-caffeinated) for every 1/2 hour prior to starting. 3. To stay hydrated during exercise, consume eight ounces of fluid every health news 15-20 minutes. To avoid hyponatremia, or low blood health news sodium and consequent cramps, headaches and lethargy, use a sports beverage containing carbohydrates and electrolytes rather than plain water when training longer than an hour. 4. Determine your individual sweat rate by weighing in pre- and post-workout. For every pound you lose during a workout, add an additional 16 ounces of fluid to health news your drinking regimen to avoid symptoms of dehydration. The goal is to lose as little weight as possible. 5. As a means to rehydrate and optimize recovery after exercise, make sure to drink 16-24 ounces of fluid for every pound of body weight lost.
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