The #1 Variable in Sports Performance Train Hard, Drink Smart Do you drink at least the equivalent of 2, preferably 3 liters or water or non-carbonated fluid each day? Do you always drink at least 2 cups of fluid (non-carbonated, non-caffeine) before practice (and competition) each day? Do you drink water/Gatorade® regularly during practice (eg every 15 minutes)? Do you weigh yourself pre and post practice to determine fluid losses? Do you drink some carbohydrate containing beverage within 1 hour post-workout? Do you bring your full water bottle to practice each day and drink at least one full bottle throughout practice? To be well hydrated you need to do most if not all of the above... It only takes a 1% change in your body weight (2-3lbs lost from a 200 pound individual) to see a decrease in performance Optimal Hydration Best if it happens over time.... trickle it in Best if you are consistent... a habit Avoid alcohol, the effects can last for 48 hours post ingestion! Avoid caffeine and all other diuretics Water Facts 65% of our body weight is water Every thing you do uses water. Every thought, every movement, every muscle Water vs. Corn Syrup running in your veins illustrates the difference between competing hydrated or dehydrated. Water moves quicker and smoother than corn syrup! Being dehydrated will quickly decrease your performance by at least 10-15% You cannot fully rehydrate 1-2 hours before an event. It is best to begin hydrated and maintain hydration by drinking fluids FREQUENTLY You need to drink water throughout the day vs. chugging a large quantity. Drinking water during competition will help keep your body cool and your energy high Caffeine and alcohol make you LOSE lots of water Example: 4 cups of Pepsi may make you lose 6 cups of water. You end up in a negative water balance state Water lubricates joints and cushions organs and tissues Tips to Help Obtain Optimal Hydration Drink water or non-caffeinated fluids throughout the day, everyday Weigh yourself pre and post practice.Be sure to drink 2.5 cups of water for every pound lost during practice Drink water and/or Gatorade® during workouts, even if it is not "hot" weather Limit caffeinated drinks of any kind (read the label) before, and during competition Limit or abstain from alcohol Sports Nutrition Home

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