During activity, how many ounces should you drink every 10-20 minutes?

• A. 3-5 ounces
• B. 7-10 ounces
• C. 11-14 ounces
• D. 15-18 ounces

Answer: (B)

Regular hydration during activity should be steady enough to replace fluid losses without overwhelming the stomach. Drinking about 7-10 ounces every 10-20 minutes is the recommended pattern. This pace helps maintain blood volume for circulation and temperature regulation while staying gentle on the stomach, reducing the risk of GI distress. The exact amount you need depends on how hard you’re working, the environment, and your personal sweat rate, so you might favor the higher end in hot or very sweaty conditions and the lower end when cooler or less sweaty. Going outside this range can either leave you underhydrated over time or cause discomfort from drinking too much too quickly.