Dehydration can cause a host of problems like dry skin, headache, constipation, sleepiness/ fatigue and dry mouth. Even worse, it can lead to low blood pressure, rapid heartbeat and breathing, seizures, coma and even death. Staying adequately hydrated is especially important for you, as an athlete. Lack of water can lead to muscle fatigue and loss of coordination, reports the American Council on Exercise. They add that your body may not be able to cool itself down, you may lack energy and your muscles can cramp.
Step 1
Start drinking water a day before athletic training or an athletic event to keep yourself hydrated, recommends MayoClinic.com. You know that you are sufficiently hydrated if you have lots of pale, low odor urine. The exception is after you have taken supplements, as some may cause urine discoloration for several hours after consumption.
Step 2
Drink about 17 to 20 oz of water about two hours before your athletic event. Have a water bottle handy that holds at least 32 oz.
Step 3
Drink seven to 10 oz of water every 10 to 20 minutes of exercise, as recommended by the American Council on Exercise. Gage how much water you will need before the athletic event, and fill up your water bottle accordingly, so that the water will already be on hand.
Step 4
Drink 16 to 24 oz of water for every pound lost after exercise, says ACE. This will insure that you adequately replace the water lost through exercise.
Tips and Warnings
- Drink a sports drink only if you are performing more than 45 minutes of high-intensity exercise, or if when you sweat you have a high salt content that leaves a white looking residue on your clothing or skin. Otherwise, water is the best replacement for fluid lost during an athletic event.
- Drinking too much water can lead to bloating, discomfort and even a fatal condition called hyponatremia.
Things You'll Need
- Water Bottle
