Most Americans walk around in a dehydrated state. Athletes are no different and are also dehydrated most of the day. Performance is directly affected by an athlete’s hydration level. Prior to exercise it is essential to enter into competition hydrated. During one hour of exercise, the body can lose more than a quart of water. The key to having a healthy body and having a successful athletic career begins with what you eat. Water must consumed before, and be replaced during and after exercise.
Your body is estimated to be about 60 to 70 percent water. Blood is mostly water, and your muscles, lungs, and brain all contain a lot of water. Your body needs water to regulate body temperature and to provide the means for nutrients to travel to all your organs. Water also transports oxygen to your cells, removes waste, and protects your joints and organs.
So how much should you drink? The Quick and Easy answer. One-half your body weight in ounces per day. Any water consumed immediately before, durring and immediately after an game/practice/lifing session, is NOT factored into this amount. If you are involved in athletic activity you need to drink One-half your body weight in ounces per day. PLUS 16-20 more ounces for every hour of activity. So a 170 lb male should be drinking 85 ounces per day + 16-20 oz for every one hour he works out (so 101 oz to 105 oz).
Here is a great video from CrossFit Endurance please watch it.
I know from my own experience that what they are saying is true. I can see it in myself on the days that I am hydrated properly and the days I am not. By the time you are thirsty, and especially if you are working out, it’s too late. Don’t let hydration have a negative impact on your workout. It may be difficult to drink enough water on a busy day. Be sure you have water handy at all times by keeping a bottle for water with you when you are working, traveling, or exercising. Stay hydrated!