Proper hydration improves performance, recovery, and overall health. Here’s what athletes need to know.
Daily Water Intake
Aim for 0.5-1 oz per pound of bodyweight. 150 lb person = 75-150 oz daily.
During Training
Drink 7-10 oz every 10-20 minutes during exercise. Add electrolytes for sessions over 60 min.
Electrolytes Matter
Sodium, potassium, magnesium are lost in sweat. Replenish with food or supplements.
- Coconut water: Natural electrolytes
- Salt your food: Easiest sodium source
- Magnesium: Dark leafy greens, nuts
Conclusion
Stay hydrated throughout the day, not just during training.
