Ten Tips to Help Prevent Running Injuries. (#8)
Stay hydrated and eat a well balanced diet.
Avoid heat exhaustion and dehydration by prehydrating two hours prior to practice or competition with 16-20 ounces of fluids and another 8-10 ounces after warm-up.
Take in 6-8 ounces of fluids every 15-20 minutes of exercise.
Within two hours after exercise, re-hydrate with a pint (20-24 ounces) of fluid for every pound of weight lost during exercise.
The best fluids to take before, during, and after exercise are a cooled 4-8% carbohydrate solution.