Water & Physical Performance
Studies show that when the body is dehydrated as little as 1-2% physical performance declines, sapping your energy and making you feel tired. At 2% dehydration physical performance levels decrease 5-10%; at over 4% dehydration, physical performance levels decrease 20-40%. Athletes know that proper water consumption before, during and after exercise is crucial for peak physical performance.
Some suggested guidelines are:
- Drink 2-3 cups 2 hours prior to activity.
- Drink 1-2 cups 10-20 minutes before activity.
- Drink 1 to 3 cups every 15 minutes during activity.
- Drink 2 or more cups within one to two hours after activity.
- Continue drinking fluid after exercise until urine is clear.
- Cool water is best (10-15o); the body absorbs cool water more quickly than warm fluids.
- Plain water is best; sugar and electrolytes in other beverages may slow emptying from the stomach.