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Question: What are the guidelines for hydration for athletes?
Answer: Athletes should begin exercise well-hydrated by drinking water regularly throughout the day and about 500 mL (17 oz) 2–3 hours before activity. During exercise, they should aim to drink enough fluid to minimize dehydration, typically 150–350 mL (5–12 oz) every 15–20 minutes, adjusting for sweat rate, exercise intensity, and environmental conditions. After exercise, athletes should rehydrate by replacing lost fluids, ideally consuming 1.25–1.5 liters (42–50 oz) of fluid for every kilogram (2.2 lbs) of body weight lost.
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