How Much YOU Actually Need

Top 3 Wins in 7 Days

Win 1

Arrive at practice fueled.

Win 2

Recover faster after hard sessions.

Win 3

Cut race-day stomach issues.

THE PROTOCOL

Before

2 hrs pre: 16–20 oz water | 30 min pre: 8 oz

During

4–8 oz every 15–20 minutes | Electrolytes if >60 min

After

24 oz per pound of sweat lost

Drink half your body weight in ounces daily (150 lbs = 75 oz)

Add 16–20 oz per hour of exercise

Check urine color: pale yellow = hydrated, dark = drink more

Timing
Guide

BEFORE

2 hrs pre: 16–20 oz water | 30 min pre: 8 oz

DURING

4–8 oz every 15–20 minutes | Electrolytes if >60 min

AFTER

24 oz per pound of sweat lost

Audience Focus

Use this as your weekly execution checklist before key training and races.

Mistakes

✗

Only drinking when thirsty (you're already 2% dehydrated by then)

✗

Chugging a gallon right before practice (hello, side stitches)

✗

Skipping electrolytes in hot weather or at altitude

Coach Luke's Tip

"Weigh yourself before and after practice. Every pound lost = 24 oz you need to drink back. My athletes were shocked — most lose 2-3 lbs."

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The Full Guide

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