Water:  the most abundant resource on the planet.  However, in all its abundance, most athletes do not drink enough of it.  Water plays a vital role in performance, and it can be argued that it affects performance more than any other nutrient.  If dehydrated, the body cannot adapt as every physiological function will be impaired.

Even under the most ideal conditions, the body can survive without food for about 30 days.  Without water, the body can survive approximately a week.  Staying hydrated plays a vital role in regulating cellular function and body temperature.

Most athletes only replace about 50-60% of water lost during training or competition.  Many athletes only drink fluids when they are thirsty, but thirst is not a reliable indicator of hydration needs.  In order to stay hydrated, and athlete should consider drinking fluids before, during, and after exercise.  Here are some basic guidelines:

Before training or competition – The athlete should consume about 16 fluid ounces two hours before activity.  In warmer weather, this should be increased.

During activity – The athlete should be drinking fluids frequently.  Ideally, about 6-8 fl. oz. every 15 minutes should be consumed.  When activity is less than 60 minutes in length, water should be the primary source of fluid replacement.  However, if activity goes beyond 60 minutes, a sports drink can be considered as it will help replace fluid as well as electrolytes and muscle-glycogen stores.  (Most sports drinks contain lots of sugar which can spike blood sugar levels and can contribute to increased body fat.  They should be consumed minimally unless training is very intense or the session is extended longer than 60 minutes.)

After activity – The athlete’s goal should be to completely rehydrate prior to the next training session or competition.  He or she should consume about 20 fl. oz. for every pound of body weight lost during exercise.  Be sure the athlete’s body weight is back to normal before his or her next workout.