Drink 28-40 oz. (7-10 oz. every 10-15 minutes) during every hour of exercise.
Drink small volumes at regular intervals to keep weight loss at a minimum. For some athletes, that might mean 4 oz every 15 minutes, for others, that could mean 16 oz or more every 15 minutes. Each athlete has unique hydration needs; that’s why it’s essential that athletes weigh themselves before and after training and competition.