2-3 hours pre-exercise: 17 to 20 fluid ounces of water or sports drink
10-20 minutes pre-exercise: 7 to 10 ounces of water or sports drink
During exercise: Fluid replacement should approximate sweat and urine loss and maintain hydration at less than 2% body weight reduction. This generally requires 7 to 10 ounces of water or sports drink every 10 to 20 minutes.
Post-exercise: Athletes should weigh themselves before and after workouts to learn how much weight is lost from sweat (water and salt). They should then ingest fluid equal to 150% of the weight loss, ideally within two hours and no more than four to six hours after the event.
Student athletes who experience heat illness/cramping during/following a practice session or student athletes who lose more than 3% of their body weight must return to within 2% of their original pre-practice weight to participate in the next practice session.
At the discretion of the Athletic Trainers any student athlete can be held out of practice or contest until it is felt it is safe to return as well as be subject to mandatory weigh ins.