Proper hydration is an essential part of sports nutrition. But it can be confusing. How much should you drink and how often?
Despite the occasional news story about the potential dangers of over-hydration, the bottom line is that you can rarely go wrong by drinking water. Every system in the body needs water in order to function properly, and about 60 percent of your body weight consists of water. Studies on hydration have led to various recommendations for how much water is enough, or too much, but no one formula applies to everyone.
That said, you can use the Institute of Medicine recommendations as a guide. The IOM suggests that healthy adult men need 13 cups (one cup equals 8 ounces), or about 3 liters, of fluids each day. Healthy adult women need 9 cups, or about 2.2 liters, each day. Adjust your fluid intake accordingly based on your age, overall health, activity level, and location. If you live in a dry climate such as Nevada, you'll need more water than if you live in New York.
Your fluid intake need not come from water alone--sports drinks are a good way to hydrate, especially if your workout lasts longer than 60 to 90 minutes. For endurance workouts, the extra sugar and sodium in sports drinks gives you some fuel to keep going and also helps your body absorb water. But be careful if you are counting calories. Some athletes find that some sports drinks agree with them while others don't. If you are used to a certain drink during your training, make sure that you have the same drink during competitions.