Water Intake Fluid Replacement Guidelines

I got this information out of the book I am using for my ab's program.

moderate - heavy workouts
( 1 - 2 hours long)

before: drink 1 -1 1/2 cups of plain cold water 15 minutes before exercise

During: Drink 1/2 cup of water every 15 minutes

After: Drink 1 1/2 - 3 cups after exercising or 1 -2 hour period of time.



I thought this was interesting. They also have broke down for if your doing competitions as well.