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Drink about 1.5 L of fluid for each kilogram for 0.76 L of fluid for each pound of body weight lost. This will be enough to restore lost fluid and also compensate for increased urine output that occurs with rapid consumption of large amounts
A severely dehydrated individual (>7% body weight loss) with symptoms (nausea, vomiting or diarrhea) may need intravenous fluid replacement. Those at greater risk of hyponatremia should be careful not to consume too much water following exercise and instead should focus on replenishing sodium.
While fluid needs before, during and after exercise very depending on many factors (e.g, sweat rate, intensity of activity, outside humidity, age and gender), the United States Track and Field Association suggests the general hydration recommendations.
2 hours prior to exercise, drink 500-600 mL (17-20 oz)
Every 10-20 minutes during exercise, drink 200-300 mL (7-10 oz) or drink based on sweat losses
Following exercise, drink 450-675 mL for every 0.5 kg body weight loss (for 16-24 oz for every pound)
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