Water is the most important factor in sports nutrition. It makes up about 60 percent of body weight and is involved in almost every bodily process. Your body cannot make or store water, so you must replace what you eliminate.

Sports people should drink at least two quarts (eight cups) of water each day, and athletes need more. Drink plenty of fluids before, during and after sports events to stay hydrated and avoid overheating.

Generally, 1oz fluid per kg body weight (i.e. for a 150# male... 150/2.2 = wt in kg = 68/8 = 8.5 cups daily. Weigh yourself before and after exercise, for each pound of weight lost replace with 16oz. fluid. OR: Drink enough until your urine is clear. Inadequate water consumption can be physically harmful. Dehydration is a major cause of fatigue, poor performance, decreased coordination and muscle cramping.

Prehydration and rehydration are vital to maintaining cardiovascular health, proper body temperature and muscle function. When you workout or compete, especially in hot weather, try to closely match the amount of fluid you drink with the amount you lose to sweat.

Expert Sports Nutrition Advice

Disclaimer:The information provided here should be relied upon for entertainment purposes only. It is not intended to replace the independent judgment of a health care provider treating a particular patient.

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