Dehydration is counterproductive to enhancing athletic performance. Minor dehydration impairs concentration, coordination, and reaction time, reduces stamina and compromises the body’s ability to resist disease.  Dehydration of muscle of only 3% can cause about 10% loss of contractile strength and 8% loss of speed. In order to keep from becoming dehydrated, it is important to drink plenty of fluids (ideally water) before, during, and after intense periods of exercise. The only imperfect mechanism in the body is the thirst mechanism. Once you are thirsty you are already dehydrated- it is too late!!         

       Here are some important guidelines:

• you need to drink at least half of your body weight in ounces of water per day.  So, if you weigh 150 pounds – you must drink at LEAST 75 oz of water per day.  1 L = 33 oz 

• the best rehydration fluid is cold water.  If your event or training last longer than an hour or you are in an extreme environment (hot, humid), choose a Gatorade or similar product.  Gatorade provides fuel and electrolytes to optimize performance during intense exercise!  Drink 16-32 oz of Gatorade per hour during these conditions.

• avoid drinking anything with a lot of caffeine or alcohol because they may increase urine production which will in turn increase dehydration.

• salt tablets aggravate the condition by drawing more water out of muscle and into the stomach

• heavy training athletes use over 2 gallons (8 quarts) of water per day

PERFORMANCE POINTS