Hydration Routine For Active And Professional Football Players

2-3 hours before exercise: Drink 17 to 20 ounces of water or sports drink.

10-20 minutes before exercise: Drink 7 to 10 ounces of water or sports drink.

During exercise: Drink 3 to 6 ounces of sports drink every 20 minutes.

Post-exercise: Drink 24 ounces of water or sports drink for every pound lost, and within two hours drink enough to replace any weight lost from exercise.