Athletes need to drink enough water to perform their best and recover well.
Before Exercise: Drink about 500-600 mL of water (that's around 2-3 cups) 2-3 hours before you start exercising. This helps your heart and body function better while you work out.
During Exercise: Take in 200-300 mL (about 1 cup) of water every 10-20 minutes. How much you need can depend on how much you sweat and the weather. If you’re exercising for more than 60 minutes, try drinking sports drinks to replace lost salt.
After Exercise: Rehydrate by drinking 1.5 liters (about 6 cups) of water for every kg (2.2 pounds) of weight you lost while exercising.
Losing just 2% of your body weight can make you perform worse, making you feel weaker and less able to keep going.
If you lose more than 5% of your body weight, you could face serious problems, like heat sickness, having trouble controlling your movements, and problems thinking clearly.
Staying hydrated is very important for athletes. It helps them perform well and stay healthy overall.
Athletes need to drink enough water to perform their best and recover well.
Before Exercise: Drink about 500-600 mL of water (that's around 2-3 cups) 2-3 hours before you start exercising. This helps your heart and body function better while you work out.
During Exercise: Take in 200-300 mL (about 1 cup) of water every 10-20 minutes. How much you need can depend on how much you sweat and the weather. If you’re exercising for more than 60 minutes, try drinking sports drinks to replace lost salt.
After Exercise: Rehydrate by drinking 1.5 liters (about 6 cups) of water for every kg (2.2 pounds) of weight you lost while exercising.
Losing just 2% of your body weight can make you perform worse, making you feel weaker and less able to keep going.
If you lose more than 5% of your body weight, you could face serious problems, like heat sickness, having trouble controlling your movements, and problems thinking clearly.
Staying hydrated is very important for athletes. It helps them perform well and stay healthy overall.