FLUID INTAKE - HYDRATION

Tips for Proper Hydration

1. Drink regularly throughout the day. Thirst is a poor indicator of fluid needs so it is important to develop a regular pattern of drinking.

2. Try to maintain high glycogen levels. Each gram of glycogen is bound to 2.7g of water. This provides a valuable storage site for water.

3. Drink while exercising. Aim for up to 1 liter per hour, either as pure water or an isotonic carbohydrate drink.

4. Re-hydrate before competition. Drink 2 liters of water between 4 hours and 1 hour before competition. Half will be lost through urination but the remainder will help prevent dehydration.

5. Re-hydrate after exercise and avoid caffeine and alcohol, both have a dehydrating effect on the body. Refueling after exercise is important and this comes from glycogen replacement and water. It is not oxygen depletion, which slows an athlete, but dehydration and lack of glycogen.

6. Drink at least eight 10-oz. Glasses of water each day, in addition to what you consume in fruit juice and/or sports drinks.

7. On workout and running days, drink three glasses of water two hours before exercising, another two glasses 10-15 minutes before, one glass every 15 minutes during exercise, and two glasses for each pound of bodyweight lost during training after your workout.

8. If you wait until you're thirsty, you've waited too long - you've already lost about 1% of your body fluids and, as a result, your physical performance will suffer significantly.

Fats	Carbohydrates	Proteins
Recipes	Hydration	10 Rules of Nutrition For Athletes