How much fluid should be consumed 10-20 minutes before exercise?

• A. 7-10 oz
• B. 12-16 oz
• C. 3-5 oz
• D. 20-24 oz

Answer: (B)

Starting exercise with adequate fluid helps maintain plasma volume and temperature regulation as you begin moving. Drinking about 12-16 ounces (roughly 350-475 mL) 10–20 minutes before activity provides a practical preload that supports hydration without overfilling the stomach. This amount strikes a balance: it increases your fluid stores enough so you’re less likely to start dehydrated, while leaving time for the stomach to empty so you don’t feel bloated or nauseated once you start exercising. Sipping smaller amounts (3-5 oz or 7-10 oz) may not provide enough hydration for many athletes, especially in warmer environments, while a large volume (20-24 oz) right before activity can cause GI discomfort. Adjust for personal needs, sweat rate, and climate.