Hydration Protocol

Fluid Intake Recommendations 1-3

Recommended minimum jug capacity: 64 fl oz. = ½ gallon

When Recommendations
Before exercise 2-3 hours before: >16 fl oz. (+ 8-16 fl oz. in hot weather)
15 minutes before: 8 fl oz.*

ESTIMATED TOTAL: 1/3 to 1/2 of a jug
During exercise ~7-10 fl oz. every 10-20 min during exercise*
15 minutes before: 8 fl oz.*

3-hour block: 90 fl oz. (1 1/2 jugs)
4-hour block: 120 fl oz. (2 jugs)
After exercise ~64 fl oz. to replace fluids within 2 hours*

During meals ≥16 fl oz. at meals

ESTIMATED TOTAL: 1/4 of a jug at lunch and dinner

*A mixture of water and sports drinks are recommended when exercise blocks are more physically vigorous or heat index is high

Signs and Symptoms of Dehydration 1, 3

  • Lack of concentration
  • High perceived exertion during exercise
  • Trouble tolerating heat
  • Delayed recovery
  • Muscle cramps
  • Headache
  • Nausea/vomiting
  • Racing heart or "weird" rhythms
  • Increased tiredness, impatience and sleepiness

Three Indicators of Dehydration 1

You are likely dehydrated if two or more of these markers are outside of the normal range.

  1. Morning urine is dark
  2. Body weight is lower than usual when waking up
  3. Greater than usual thirst
1 USOC Sports Nutrition Team, Hydration Factsheet
3 Rubin and Judelson
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