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A. High school athletes need to drink about 12 cups of liquid daily, says Leslie Bonci, R.D., a sports dietitian for the University of Pittsburgh Athletics Department. One hour before the game, she should hydrate with about 20 ounces of fluid. Once she begins exercising, she needs 4 to 8 ounces of water every 20 minutes, and 16 ounces of a sports drink after every 60 minutes, which helps replenish the carbohydrates, potassium and sodium that she's lost on the field. After the tournament, make sure she drinks at least 16 to 20 ounces of water.