Great sponsor link:

To avoid thirst when sport, follow the rule of the game for drinking water. Drink 3 glasses ( 600 cc ) water 2-3 hour before doing sport, and a glass ( 300 cc ) 15-30 minutes before doing sport. During the sport drink 1 glass ( 200 cc ) of water in 2o minutes.

After doing sport, drink water as much as you can. The temperature of water you drink is between 10 – 15 0 Celsius for easy absorbing by the body.