According to Merriam-Webster Dictionary, to hydrate is to add water or moisture; to supply with ample fluid or moisture.
According to Family Doctor, water regulates your body temperature and lubricates your joints. Water also helps transport nutrients to give athletes the energy needed and keep them healthy. If an athlete is not properly hydrated, their body will not be able to perform to its full potential.
Family Doctor suggests checking urine in order to stay properly hydrated. When checking urine, one should look for the color changes. If the urine is constantly a lighter color, the individual is most likely staying well hydrated. Dark yellow urine is a sign of dehydration.
Each individual may need a different amount of water in order to stay hydrated. The American Council on Exercise’s basic guidelines for drinking water before, during, and after exercise are to drink 17 to 20 ounces 2 to 3 hours before, drink 8 ounces 20 to 30 minutes before or during warm-up, drink 7 to 10 ounces every 10 to 20 minutes during exercise, and drink 8 ounces no more than 30 minutes after exercise.
According to American Council on Exercise, an individual should drink 16 to 24 ounces of fluid for every pound of body weight lost after exercise. Rehydration occurs faster in the presence of sodium.
When the body is properly hydrated, an individual will be able to perform to their best of their ability. Drinking an ample amount of water throughout the day will ensure the body is staying hydrated and able to perform.
According to American Council on Exercise, dehydration leads to muscle fatigue and loss of coordination. Even small amounts of water loss could affect someone’s performance.
If an individual is dehydrated, their body will not be able to cool itself efficiently. This could lead to heat exhaustion or heat stroke. Dehydration could also result in muscle cramps.
No matter what each individual’s activity levels are, everyone needs to consume enough water to stay hydrated to carry out their day to day activities. The more active a person is, the more water they must drink.