Performance From The Tap?

To help you stay hydrated follow these simple tips and learn how hydration can be your best performance enhancer.


To help you stay hydrated while working out, follow these simple steps to estimate how much you need to drink.

We have all experienced it at some point while working out—fatigue sets in, your mouth feels dry and your legs feel like lead. These are all common signs of dehydration. Although everybody knows how important it is to drink, when we consume plain water the taste tends to be just that—plain—often making it difficult to drink enough to stay properly hydrated. According to one national survey, almost half of all fitness enthusiasts noted the reason they don't drink enough water is that they get bored with the taste of plain water.

In fact, research shows that people who drink plain water during exercise tend to replenish only about 50 percent of the fluids they lose.

The goods news is that you can easily avoid dehydration and help ensure a better workout. Here are some easy tips and guidelines for drinking up.

Signs of Dehydration:
Thirst, Fatigue, Nausea, Light-Headedness, Dark Urine.

Did You Know?
Research suggests that nearly half of all exercisers arrive at the gym already dehydrated even before they begin their workouts.
- Dehydration makes your workout feel harder.
- As little as 2% dehydration can cause a drop in endurance.
- Exercisers who drink fluid may go 33% longer in training than exercisers who don’t drink anything.
- By the time active people become thirsty, they are already dehydrated.
- Drink to replace sweat; don’t over drink.


Weigh yourself before and after exercise to project sweat lost and fluid needs. Drink to match your sweat loss—no more, no less. If you've lost a pound or more right after exercise, that is fluid loss, and it means that you need to hydrate.

Think of fluids as essential equipment for your workout. Always pack a bottle of fluid to bring to your workout just as you would pack headphones or a sweat towel. Incorporate fluid breaks into your routine. It is important to drink on schedule and not just when you feel thirsty. Make it a goal to drink in between training intervals or at set increments throughout your workout (i.e., every 15 minutes).

Drink a beverage that has flavor. Research shows that people will drink more of a lightly flavored beverage than plain water. A lightly flavored, low-calorie water helps active people stay better hydrated than when drinking plain water and get more from their workouts.

Gauge the amount of fluid you consume by gulps. One gulp usually equals about one ounce. A good rule of thumb is to drink 7–10 gulps every 15 minutes of exercise.

What you drink today will help prepare you for tomorrow’s workout. Make hydration part of your lifestyle by drinking first thing in the morning and last thing at night.

For more information on exercise science or hydration, visit or the Gatorade Sports Science Institute at

Drink to replace sweat. Do not over-drink.

Filed Under: Injury Prevention

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Performance From The Tap?

Water is arguably the most important athletic performance enhancer. Not as glamorous as sports drinks, yet vital to improved athletic performance. >>

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