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Cool down for 5-10 minutes after exercise. Aim for the higher end if you are: 1  Just starting an exercise program. 2  Just getting back into exercise.  Just exercised at a higher intensity than usual.
1 Drink about 5 ounces (150 mL) of cool water every 10 minutes during exercise. 2  Have about 34 ounces (1 L) of cool water on hand per hour. 3  Drink about 16 ounces (500 mL) of cool or cold water or a sports drink just after exercise.