Prior to performance, “All athletes should begin exercise well hydrated. To ensure adequate pre-exercise hydration, athletes should drink 2-2.5 cups (500-600mL) of fluid 2 hours before exercise. If tolerated, drink ½ -1 cup (125-250mL) 10 to 20 minutes before exercise. **Note: There is little performance benefit to being over-hydrated so tailor intakes according to your tolerance.” (SportMedBC 2021)

During performance, “The goal is to balance fluid intakes with sweat and urine losses. Specific recommendations for individual athletes depend on body mass, sweat rate, environment and tolerance. A guideline to start with is ½ – 1 cup fluid every 20 minutes. In hot conditions, it could go as high as 2 cups every 20 minutes. Aim to drink fluids on a consistent schedule (set a watch timer), do not take an “ad hoc” approach. Do not rely on your thirst sensation.” (SportMedBC 2021)

After performance, “Re-hydration is critical to recovery. It is recommended that athletes drink 3 cups (750mL) of fluid for every pound of body weight lost during exercise. Re-hydration should be completed within 2 hours of finishing exercise.” (SportMedBC 2021)


Knowledge on the amount of fluid necessary during each phase of exercise will inform what I look for during my primary research. For instance, if 8 ounces is the proper amount to drink 20 minutes before exercising, then it would be advantageous to inquire on the amount soccer players consume during warm ups. The reason being, the typical timeline for warm ups(i.e. 20-25 minutes prior to match) aligns with the research’s examination. Additionally, it would be important to evaluate the accessibility and frequency in which they drink during this period. There may be possible correlations between those factors and the intake amount 20 minutes prior to exercise.


Fluid first-hydration in sports. SportMedBC. (n.d.). Retrieved September 29, 2022, from