We have all been a practice and asked a coach for a water break. Now was that water break because our bodies actually needed water or was it due to the fact that we just wanted a break.
According to the Institute of Medicine an adequate intake for men is roughly 3 liters (13 cups) of total beverages a day and the adequate intake for a women is 2.2 liters (9 cups) of total beverages a day.
Even though the Institute of Medicine suggests amounts of beverages (juice, soda, water, ect) water is still the best option when replenishing lost fluids.
So how much water should you drink when you exercise?
- Drink 17-20 ounces of water 2 to 3 hours before you start working out
- Drink 8 ounces of water 20-30min before you start your work out
- Drink 7-10 ounces of water every 20 min during exercise
- Drink 8 ounces of water no more than 30 min after exercise
Without proper hydration you are not able to perform at your peak abilities and studies have shown that a loss of 2% in hydration can result in 25% performance loss.
So next time you ask your coaches for a water break, make sure to grab your water bottles and not the cell phones because staying hydrated could mean the difference of reaching you goals or falling short.