Your body is made primarily of water. During vigorous physical activities, your body uses water at an accelerated rate, as well as sweating a lot of it out. Hydrating during exercise, sports or hard physical labor is important for several reasons. According to the University of Portland Health Center, you only have to lose 1 to 2 percent of your body's total water for your physical performance to suffer. Aside from performance issues themselves, being less able to perform can lead to injuries. Staying well hydrated is not difficult if you plan ahead.
Step 1
Start out well hydrated. The coaches at Boise State University encourage athletes to drink water or a sport drink two to three hours before a game or event and again about 20 to 30 minutes before. This is also a good idea for people who will be doing hard physical labor such as construction work, moving or vigorous yard work.
Step 2
Carry water with you. This isn't possible on the playing field, but runners can learn to carry a water bottle, and anyone doing physical work can keep water nearby.
Step 3
Rehydrate during breaks. Chantal A. Vella, M.S, and Len Kravitz, Ph.D., of the University of New Mexico state that an athlete commonly loses about 1 liter of water during a vigorous sport, although she can lose as much as 2 liters. Drink water during the structured breaks offered during sporting events, or take a break every 15 minutes to drink water or a sports drink.
Step 4
Rehydrate after any vigorous activity that lasts for more than 20 minutes or so. Chill the water or sports drink to make it more refreshing, and drink it slowly, especially if you are overheated and breathing hard.
Tips and Warnings
- Never exercise for more than an hour without rehydrating, especially in hot, dry weather. Flavor plain water with lemons, limes, cinnamon or mint if you find it difficult to drink plain water.
Things You'll Need
- Sports drinks
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