An athlete needs lots of fluids throughout the day.  In fact, you need a minimum of 64 fluid ounces (2 quarts / liters) for normal daily activity.  Then, you need to add a minimum of one quart / liter for each hour of practice or exercise each day. 

Thus, an athlete practicing two hours a day needs a minimum of 4 quarts / liters of fluid each day to maintain proper hydration.  Keep in mind you may need more depending on the air’s humidity and temperature. 

Re-hydration includes drinking fluids during practice, competition and exercise. The athlete should drink as much as he or she can comfortably tolerate (ideally 4 to 8 fluid ounces every 15 to 20 minutes). 

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