Get Physical - How Much Water..

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WHEN:	HOW MUCH WATER:
2 hours before physical activity	About 3 cups (24 ounces)
10-15 minutes before physical activity	About 2 cups (16 ounces)
Every 15-30 minutes during physical activity	1/2 cup to 1 cup (4 to 8 ounces) More may be needed if the air temperature is hot.
After physical activity	Drink 2 cups (16 ounces) for every hour of physical activity with perspiration. Physically active people should not wait to feel thirsty before drinking. Dehydration begins before that feeling of thirst occurs. Dehydration decreases performance during physical activity.