How many ounces of water should be consumed 15 minutes before exercise if tolerated?

• A. 8 oz
• B. 16 oz
• C. 24 oz
• D. 0 oz

Answer: (B)

Hydration before exercise aims to start with enough body fluids to support performance without overloading the stomach. About 16 ounces 15 minutes before activity gives enough fluid to help maintain plasma volume as you begin moving, while still allowing some gastric emptying so you don’t feel overly full or bloated. Drinking less, like 8 ounces, may not offset mild dehydration; drinking too much, such as 24 ounces, can cause fullness, cramping, or GI upset once you start exercising. Not drinking at all leaves you potentially dehydrated from the start, which can hinder performance and thermoregulation. If you tolerate that amount, 16 ounces is a practical balance for many people.