Your body uses water for a wide variety of purposes and you cannot live without it. If you are an athlete, you easily lose this vital fluid through intense activity, whether during practice or an actual event. While everyone needs to stay adequately hydrated, it is particularly important for athletes before, during and after bouts of activity. The amount of water an athlete needs depends on many factors such as weather conditions, size and intensity of exercise. Many professional organizations affiliated with athletics however, have established some general guidelines.
Hydrating Pre-Activity
Two to three hours prior to physical activity, drink 17 to 20 oz of water. Get in another 16 oz about 30 minutes before.
Water Consumption During Physical Activity
To optimize performance and reduce the risk of dehydration, you should drink adequate amounts of water during bouts of activity, whether training or an event. You should drink 4 oz. every 10 to 15 minutes. Stick to chilled water; your body will utilize it faster and it will help keep your body temperature in check. An article appearing in Youth Runner Magazine explains many professional panels, such as the American College of Sports Medicine has established a general rule of thumb -- about three to six ounces of water for every 20 minutes of exercise.
Post-Activity Water Consumption
After a work out or event, you should drink at least enough water to replenish what was lost during exertion. You can figure this out by weighing yourself before and after you exercise. For each pound lost, drink about 16 oz. of water.
Considerations for Sports Drinks
While water consumption takes on primary importance, you also lose sodium and other minerals through excessive sweating and sports drinks can help replenish these stores. They will be particularly beneficial during practice and games. These drinks also contain rapidly-absorbed carbohydrates that replenish stores of glycogen, a form of sugar that serves as your muscles' primary source of energy.
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