Don’t wait—HYDRATE! Water is important before, during and after exercise. Come up with a plan for hydration. As a general rule of thumb, your body needs two cups of water for every pound of weight lost during exercise. Sports drinks (such as Gatorade) may be used to re-hydrate and provide energy in exercise that lasts longer than one hour. Choose beverages without caffeine. Talk to your dietitian or diabetes educator if you need help with meal planning to match your exercise routine.