Fluid replacement remains a vital part for preserving performance. Dehydration in excess of 2% of your body weight consistently impairs your performance. For instance, if you weigh 150 lbs and over the course of an event you lose 3 lbs, that could impair your performance as an athlete. The NATA (National Athletic Trainers’ Association) position statement recommends proper pre-exercise hydration. An athlete should consume approximately 17 to 20 fl oz of water. Athletes can also consume a sports drink 2 to 3 hours before exercise and 7 to 10 fl oz of water or a sports drink should be consumed 10 to 20 minutes before exercise.
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