How do I make sure I get enough fluid before, during and after practices and competitions

2-3 hours before training or competition drink 16-24 ounces (2-3 cups) of fluid. Good idea to get this in at lunch at the Prep on practice days.

30 minutes before training or competition drink 5-10 ounces (around a cup) of fluid. Get this in on the way to practice or the game if you can.

During training and competitions drink at least 5 ounces every 15-20 minutes. (remember a gulp is an ounce- so that means 5 gulps, every 15-20 minutes. Start to train yourself to use time off the field, time outs, half time to hydrate.

After training and competition drink at least 20 ounces (2 1/2 cups) for every pound lost. For highly competitive athletes (the Prep football player) who train or compete for more than an hour at a time, it's a good idea to use sports drinks like gatorade or powerade. They are formulated to quickly deliver the right mix of carbohydrates and electrolytes without causing stomach distress.