Sports Nutrition What is the 4-2-1 rule for athletes? February 2, 2026 by Mercier | Leave a Comment The 4-2-1 rule for athletes is a hydration strategy used to optimize performance and recovery. It involves consuming four cups of water four hours before exercise, two cups two hours before, and one cup one hour before. This approach helps maintain hydration levels, preventing dehydration and enhancing athletic performance. What is the 4-2-1 Rule for […] Read more ยป