1 Drink plenty of fluids 24 hours before an event

2 During pre-game meal drink at least 16 ounces.

3 15-30 minutes prior to game drink more fluids, about 1 cup

4 During competition drink moderate amounts frequently. Do NOT drink too much too quickly, you may get stomach cramps.

5 Drink plenty of fluids after the activity. Generally an athlete shouldn’t lose more than 1 pound of body weight from pre-game weight.