Staying hydrated is really important for athletes if they want to avoid injuries. Here’s why:

1. How The Body Works:

   • If an athlete loses just 2% of their body weight from not drinking enough, it can hurt their performance.
   • Losing 3-5% can really increase the chances of getting hurt.

2. What the Numbers Say:

   • About 60% of athletes might get dehydrated while they train or compete.
   • How hydrated you are can affect your strength, how long you can keep going, and your coordination.

3. How Much to Drink:

   • Athletes should drink around 500-700 mL of water about 2-3 hours before exercising.
   • While exercising, it's good to drink about 200-300 mL every 10-20 minutes.

By following these hydration tips, athletes can lower their chances of injury and improve their overall performance.