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The board recommends that 80 percent of the water comes from drinks, while 20 percent comes from food. These recommendations do not include the extra amount required to compensate for weight lifting, but it is important to ensure you consume at least this baseline amount if you are going to be active later in the day.
You should also drink 8 ounces of water within half an hour prior to and after your workout, and about 8 ounces every 10 to 20 minutes during the weightlifting session.

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