The most appropriate fluid intake strategy for a team sport athlete will be starting the race well-hydrated, and just taking fluids as needed.
The approach adopted below can assist in adequately hydrating for physical activity: Drink 14–22 oz of water 2-4 hours before working out. Drink 16 to 32 ounces of liquid every 60 minutes while doing out. After: For every pound lost during exercise, drink 20 to 24 ounces of water.
The two most popular schools of thought when it comes to the best ways to hydrate while exercising are planned drinking versus drinking when you're thirsty or ad libitum drinking. Both approaches aim to maintain performance and avoid over or underhydration.
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