Staying hydrated is a must to ensure endurance, coordination and safety during exercise. Don't wait until you're thirsty to drink. To prevent dehydration, drink plenty of water before, during, and after exercise. If exercising aerobically for longer than 45 minutes, you

may want to include a sports drink (Gatorade� et al) containing 6-8% carbohydrate to improve performance and enhance fat-burning. Try following the guidelines below:

• Drink 8-16 ounces of water 30-60 minutes before exercise

• Drink 4-10 ounces of fluid every 15 minutes during your workout

• Drink 8-16 ounces of water after exercise