How long before practice should you drink 20 oz of water?

• A. 30 minutes
• B. 1-2 hours
• C. 2-3 hours
• D. 4-5 hours

Answer: (C)

Hydration timing is about having water available in the body when you start exercise without loading the stomach right before activity. Drinking 20 oz about 2–3 hours before practice gives the body time to empty the stomach and absorb the fluid, so you start well hydrated but aren’t dealing with a full stomach during the workout. If you drink that amount too close to start, the water may still be in the stomach, which can cause discomfort or cramping. If you wait much longer, you might not be optimally hydrated by the time practice begins. So 2–3 hours before is the best balance for that amount of water.