When you make it to a collegiate or professional level of sport, the intensity automatically increases tenfold from the days you spent playing recreationally or in high school. Sometimes we could get away with a shortage of water during these times because we weren’t competing at such a high level, but when we reach the highest standards of sport it becomes crucial.
Water is a key ingredient used in order to regulate your body temperature and lubricate your joints. Not only this, but it helps take vital nutrients you’ve ingested through pre and post workout meals and transports them throughout your body in order to supply you with energy.
Staying hydrated will keep your body healthy and performing at its highest level. Without doing so, your body will begin to fatigue, your muscles will cramp up, and you’ll start to exhibit dizziness and furthermore worse symptoms.
When trying to stay hydrated throughout the day, especially days that contain a high volume of activity, you should focus on drinking 17 to 20 ounces of water two to three hours before exercising.
Eight ounces of water should be drank during or prior to your warmup, 7 to 10 ounces every 20 minutes of your workout, and 8 more ounces no more than 30 minutes after you’re finished. Mind you, your body will be losing liquids as you work out so as it may seem like a lot, you’re really replenishing a lot of the fluids you’re losing.
You should aim to drink at least a gallon, or 128 ounces of water a day. This will ensure that your body is staying properly hydrated, you’re replenishing the liquids you lose throughout the day and that all of those key nutrients your body needs to grow and perform are being transported to the right places.