A student should drink about 16 to 24 ounces of fluid for every pound lost during exercise to adequately replace lost fluids. This range is supported by several sources and is equivalent to approximately 2 to 3 cups of water for each pound of body weight lost during physical activity.

Fluid Replacement Guidelines

• For every pound lost during exercise, consume 16-24 oz (about 2-3 cups) of fluid afterward.
• This helps to replenish fluids lost through sweating and prevents dehydration.
• It is helpful to weigh oneself before and after the workout to estimate fluid loss and guide rehydration needs.

Additional Hydration Tips

• Drinking small amounts of fluid regularly during exercise is also recommended (e.g., 4-8 ounces every 15-20 minutes) to prevent excessive fluid loss.
• In longer or intense exercise, sports drinks may be beneficial to replace electrolytes along with water.

This approach ensures proper hydration recovery to support health and performance.