HYDRATION

Before practice, one should drink at least 54oz (1.6L) of water.  On non-practice days, one should drink at least 76oz (2.26L) of water.

Around 2.5 hours before practice, one should drink at least 18oz (0.53L) of water.

On the way to practice, one should drink another 6.7oz (0.20L) of water.

The theory behind this approach (in simple terms) is that saturating oneself 2.5 hours before practice will give one’s body a chance to absorb what it needs, and discard the excess before going to practice.  The 6.7oz (0.20L) just before practice will provide a little top up.

At practice, one should try to drink 4.5oz (0.13L) of water every 15 minutes.  This will help replace fluids that might be lost through sweating and breathing.

At home, one should drink at least 18oz (0.53L) of water to replenish missing fluids.

Remember that the fluid one drinks during and immediately after practice should not be ice cold as it will suck the calcium away from where it's needed.