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Simple Ruck March Nutrition and Hydration - How to Improve Your Ruck and Endurance Fitness LevelSustain your performance levels with hydration -
It can negatively affect mood, cognition, metabolism, and kidney and cardiac health, while possibly having implications for immune function and cancer prognosis Benton et al.
More on consequences later. To really grasp how dehydration and hypohydration affect the body, it helps to look more closely at the physical processes involved.
As with real estate, one of the first things to consider is location, location, location. Most water in the body resides in two types of compartments: intracellular within the cells and extracellular outside the cells.
Intracellular fluid ICF refers to water inside cells, and extracellular fluid ECF refers to water outside of cells in the interstitium or plasma. Because cell membranes are permeable to fluid via aquaporins specialized water channels , fluid moves freely between the three compartments intracellular, intravascular and interstitial.
One cause of this is osmosis: In osmosis, water moves from areas of high fluid concentration to areas of low concentration in an attempt to balance the levels on both sides of the cell membrane. This movement is driven, in part, by the quantity of solutes substances dissolved in the fluid in each compartment.
Solutes cannot move through cell membranes, but fluid can. During osmosis, water moves from areas of lower solute concentration to areas of greater concentration, shifting the amount of water on each side of the membrane.
An area with a higher solute concentration cannot help but pull water into it, even if this creates other problems. When equilibrated, the three compartments—think of them as buckets—hold the appropriate amounts of fluid. However, when one bucket experiences a loss of water volume or an increase in solute concentration, water from another bucket is more likely to pour in to balance things out.
This difference between solute concentrations on the two sides of a semipermeable membrane is called an osmotic gradient , and it drives water flow between compartments. Water moving into or out of the ICF may cause cells to shrink or expand. A little change in size is a small problem, but large shifts can trigger undesirable signaling cascades affecting metabolism, transport, hormone release, cell proliferation and programmed cell death Guelinckx et al.
Cells get ticked when they shrink or swell. Shrinkage of cells in the ICF is the consequence of chronic hypohydration, and you will soon see why it has been accused of health crimes.
While the rules of osmosis may seem cut and dried fluid shifts until balance is achieved , the body is more complex than that: Certain parts of the body do a more important job than others, so they take priority when it comes to allocation of resources, including water.
However, adequate blood volume is critical to maintaining whole-body homeostasis. Lower blood volume and thicker blood means each organ system heart, lungs, kidneys, liver, etc.
has to make do with less, making its job more difficult. Thus, the body prioritizes the intravascular compartment containing plasma at the expense of other fluid compartments. One demonstration of this prioritization is that blood osmolality —the balance of water to dissolved substances—remains remarkably consistent in people with widely different levels of habitual water intake.
Maintenance of TBW depends not only on fluid ingestion but also on electrolyte concentration gradients in the fluid compartments. Electrolytes are electrically charged particles anions or cations from salts dissolved in water, and they are important for both rehydration fluid replacement and the capacity to hold onto a higher level of body water.
Sodium exerts the strongest influence because of its role as primary driver of volume in the extracellular compartments Leiper Fluid to form sweat is drawn from blood plasma, so exercise of longer duration poses a challenge to blood volume and viscosity. Read also: Foods to Replenish Electrolytes :.
Most diets in developed countries supply sufficient sodium to retain ingested water and, of note to athletes, to prevent exertional cramps. If you have clients on sodium-restricted diets, they should initiate a discussion with their physician: In , the Institute of Medicine reported that there was a lack of conclusive scientific evidence of benefit or harm in reducing sodium consumption to previously recommended levels Kong et al.
This, in turn, drives blood volume and therefore blood pressure. This triggers the pituitary to release arginine vasopressin formerly known as antidiuretic hormone. AVP triggers reabsorption of water by the kidneys, making urine more concentrated. It also results in constriction of blood vessels to maintain blood pressure and elicits feelings of thirst, inducing fluid intake.
In conjunction, pressure-sensitive receptors in blood vessels called baroreceptors sense the decreased blood volume and respond by triggering the release of aldosterone, a corticosteroid. When blood osmolality decreases or there is a large influx of water from the small intestine, AVP drops, thirst disappears, and the kidneys produce a greater volume of dilute urine.
While occasional mild hypohydration is not a problem, being chronically dehydrated may be a threat to long-term health and well-being.
Low TBW keeps the RAAS in a constant state of activity, with high circulating levels of the hormone cortisol. In terms of exercise, fluid is important not just for aerobic performance but also for maintaining optimum muscle tissue. Dehydration leads to increased production of urea a crystalline compound in urine , suggesting that water deprivation is accompanied by body tissue catabolism breakdown.
Also check out: Monitoring Hydration Levels. There is evidence that those with persistently low body water are at higher risk of serious chronic conditions, including type 2 diabetes, kidney disease and metabolic syndrome abdominal obesity, insulin resistance, hypertension and persistent inflammation.
AVP apparently alters liver glucose production and its breakdown of stored glycogen, while also impairing insulin secretion and insulin sensitivity Qian In people diagnosed with type 2 diabetes, low TBW deteriorates glucose regulation.
Diabetes is already a challenge to TBW because excess glucose in the blood acts as an osmolyte, pulling water from cells to counteract the higher osmotic pressure in the ECF. The kidney glucose transporters become saturated, so glucose is lost in the urine, pulling excess water with it.
Thus, the water never gets to the ICF, where the thirst was triggered—hence, the diabetes symptoms of excessive thirst triggered by cellular dehydration and large volumes of urine following glucose loss in the urine.
Although it may seem counterintuitive given the excessive urine production , restricting water will only exacerbate the problem for people with diabetes. Blood glucose clearly needs to be controlled, but optimal hydration will help the body better manage the condition overall.
A broad range of other diseases are also associated with markers of hypohydration: heart failure, vascular dementia, cognitive impairment, inflammatory bowel disease, cancer and premature mortality Lang et al. Obviously, many of these illnesses are multifactorial, and association is not causation.
These recommendations are lower than those from the National Academy of Medicine. For adults, EFSA recommends water intakes of 2. Many factors affect how quickly the body takes in fluids consumed in food and beverages.
Water absorption, which occurs mainly in the small intestine, is important for everyone but may be particularly of interest to athletes wondering how much and what to drink before, during and after various levels of energy expenditure.
Whether we absorb the water from fluids we consume depends on our gastric emptying rate, or how fast fluid leaves the stomach. Following are some factors to consider when seeking to speed up gastric emptying rate and get fluids to the body parts that need them most.
In general, the greater the volume of fluid in the stomach, the faster it exits. This is true up to about mL, at which point the rate may level off. Personal tolerance varies, of course. Interestingly, refilling the stomach regularly with a larger volume, rather than drinking slowly and continually, will enhance gastric emptying Leiper ; however, drinking a large volume in a short time right after working out is not recommended.
Beverage temperature, contrary to a popular myth, does not affect water uptake. Plain water is emptied from the stomach and absorbed in the intestine faster than fluids containing electrolytes or calories.
Here are a few types of beverages and their notable characteristics:. FRUIT JUICE AND SOFT DRINKS. Solute concentration in fluids osmolality is measured in milliosmoles per kilograms. The problem with hypertonic beverages, which include fruit juice and soft drinks, is that they draw water out of the body-water pool into the intestine to make them isotonic; this delays absorption of their water content and makes them ineffective for rapid rehydration, especially during or following competition Leiper SPORTS DRINKS.
Carbohydrate-electrolyte solutions aka sports drinks that have a carbohydrate concentration of 2. However, sports drinks can have their problems. Also, many store-bought versions contain fructose, which has been shown to enhance carbohydrate oxidation at low-to-moderate exercise intensities but can be difficult for some people to digest Jeukendrup Incidentally, fructose is found in fruit juices and many other sweetened beverages, too.
If someone gets gassy or uncomfortable after drinking a commercial sports drink, fructose may be the culprit. For context, a Starbucks ounce black coffee has about mg, a double espresso about mg.
When exercise will last longer than 2 hours or take place in high heat, exercisers should arrive optimally hydrated—neither hyperhydrated with an excess of TBW nor hypohydrated at a deficit.
This is particularly important if fluid loss from sweat will be high in which case sodium losses via sweat will probably also be high. Beginning an endurance event hypohydrated compromises performance: The water deficit increases cardiovascular strain, raises heart rate and rating of perceived exertion for the same relative effort, and amplifies the thirst sensation.
High temperatures increase the degree of impairment and discomfort. Anaerobic endurance, muscle strength and power all decrease, as well. Further, such dehydration can induce plasma hyperosmolality, which increases heat storage by delaying and decreasing sweating in an attempt to conserve water Paull et al.
Overhydration does not enhance performance, either. Hyperhydration higher than optimal TBW does not improve aerobic or anaerobic performance and can, at extremes, be fatal McDermott et al.
If blood levels of sodium become hypotonic too dilute , osmotic pressure in the extracellular compartments decreases. This becomes particularly dangerous in the brain because cell swelling there will lead to increased intracranial pressure, a dangerous condition called cerebral encephalopathy.
Exercise also results in the shunting of blood to active muscles, leading to decreases in kidney filtration and urine production and making it harder for the body to counter a fluid overload. Because a lower TBW is more easily diluted, women are at higher risk of hyponatremia Almond et al. Use of medications such as nonsteroidal anti-inflammatory drugs NSAIDs and selective serotonin reuptake inhibitors SSRIs confer additional risk Cotter et al.
Clients may benefit from being made aware of the potential effects of these common medications. If you are overhydrating as a result of rhabdomyolysis , see a professional!
Looking at individual losses is important because sweat rate ranges from 0. This does not mean you should attempt to consume that amount of fluid during each hour of exercise; it is unlikely you could absorb that much, and overhydration puts you at risk of exertional hyponatremia.
Additionally, while negative consequences can ensue from drinking too much before or during exercise, consuming large amounts of fluid over a short time post workout is not advisable, either. This practice will overstimulate the kidneys, producing large volumes of urine, which undermines rehydration Jones et al.
If you are able to absorb more than 1. Generally speaking, the best strategy is to drink to thirst or comfort, but not beyond.
Remember that heat factors into getting properly hydrated as well! In situations when complete rehydration between events particularly those of longer duration is limited by time or availability, athletes should consume fluid as they can and then restore full TBW when possible overnight, for example.
In such cases, sports drinks can aid in replenishing electrolytes and carbohydrates as well as fluids Leiper ; Shirreffs Metered consumption increases hydration efficiency—the amount of water retained by the body—without prolonging dehydration.
Of course, post workout is not the only time when it is important to counter dehydration. If your self-checks indicate dehydration at any time, increase your water intake by about 1.
Your urine should be about two shades lighter within about 24 hours Perrier et al. This may be a topic to discuss with clients, too, as some may be experiencing chronic hypohydration and not be aware of it. Barring medical contraindication, striving for consistent adequate intake of plain water can only enhance health now and in future years.
If exercising for longer than 60 minutes, an electrolyte drink of ounces every minutes should be used to replace lost fluids. After activity is completed, it is recommended to use the weight loss calculation and consume ounces of a sports drink or water per pound of body weight lost, according to the American College of Sports Medicine.
Aside from drinking water throughout the day and during activity, athletes can also consume beverages or snacks with sodium and potassium to help maintain electrolyte balance. As previously mentioned, electrolyte drinks are a good alternative to water when exercising more than 60 minutes, and they may be appropriate during other times depending on the intensity, surrounding temperature and duration of the activity.
Sports drinks contain carbohydrates which help with energy balance, as well as and sodium and potassium to help maintain hydration. However, it is important to note that sports drinks do have a lot of extra sugar and calories. They are not necessary unless the physical activity is intense or sustained for a long period of time.
Additionally, as suggested by National Colligate Athletic Association , athletes can use fruits and vegetables to maintain hydration, as these foods are made of mostly water and can keep an athlete hydrated when included in everyday nutrition.
Hydration is an important aspect of athletic performance and can prevent the various negative outcomes of becoming dehydrated. If peak performance is the goal, hydration must be prioritized.
Drink enough water to sustain you through your workout, practice or game! Michigan State University Extension supports maintaining a balanced diet and keeping hydration levels up, especially during sports or other physical activity. This article was published by Michigan State University Extension.
Hydration for Performance. How much athletes should be drinking Assuring athlete hydration can be achieved a few ways. It is the major component of body fluids such as lymph, saliva, bile and has many other biological roles:. UK Government advice on fluids is to consume glasses per day around 1.
In the European Food Safety Authority EFSA published a Scientific Opinion on dietary reference values DRVs for water.
Those doing strenuous physical activity or living in hotter or more humid climates may need more than this. In general, older children will need more fluids than younger children due to their greater bodyweight. In Europe figures were set by EFSA in as part of their DRV report on water and are as follows:.
Source: EFSA Scientific Opinion on Dietary Reference Values for water. You can view our hydration guides for children at the bottom of the page. Fluid balance in the body is tightly controlled. The kidneys monitor the volume and composition of body fluids and can change the concentration of urine accordingly.
The sensation of thirst is increased when low levels of dehydration are detected to stimulate fluid intake. The minimum amount of water needed to excrete waste products from the body is decided by the macronutrient and salt content of the diet.
If fluids are not replaced via drinking or fluid-rich foods, then dehydration will set in over time. Dehydration can be potentially serious.
Symptoms of dehydration include headache and fatigue. Babies, children and older adults can be particularly susceptible to dehydration as they may not recognise the symptoms of dehydration headache, fatigue or respond to thirst and need support to access and drink enough fluids.
Find out more about healthy hydration for these age groups with our resources at the bottom of this page. People who are physically active for long periods, those who sweat excessively, those living in warm or humid climates will generally have higher fluid requirements and care should be taken to avoid dehydration and keep adequate fluid balance.
The body has no way of storing water and so any excess fluid consumed will be excreted in urine. Hyponatraemia affects the balance of intra and extracellular fluids causing symptom such as fatigue, dizziness, confusion and seizures.
The severity of hyponatraemia depends on the volume and rate at which fluids are consumed and may be affected by other factors such as sodium losses from sweat during endurance exercise. Dietary water can come from drinks as well as from the water contained in foods, for example in fruit and vegetables, soups and stews.
A small amount of water is also produced via metabolism in the body. Regarding drinks; squash, fruit juice, soft drinks, milk, dairy-free milk alternatives, plant-based drinks such as coconut water, soy drinks and tea and coffee can all count towards fluid intakes.
Regularly consuming drinks high in energy and sugars such as sugary drinks, fruit juices may result in excess energy consumption, and can contribute to weight gain and tooth decay, as well as increasing risk of type 2 diabetes, so choosing low energy and low sugars versions where possible is recommended.
Alcohol, like caffeine, also has a diuretic effect due to its action on the hormone arginine vasopressin. The level of this effect depends on the type of alcoholic drink consumed.
Drinking water alongside alcoholic drinks will minimise any dehydrating effects. It is important to take account of safe guidelines for drinking. Learn more about the safe guidelines by reading our FAQs on alcohol. You can view our hydration guide for adults and teenagers at the bottom of the page.
Beverage intakes in UK adults average grams per person per day including non-consumers. The effects of drinks containing free sugars were reviewed in the report Carbohydrates and Health published by the Scientific Advisory Committee on Nutrition SACN in On review of the evidence, SACN concluded that consumption of drinks containing sugars are associated with increased risk of type 2 diabetes and dental caries in observational studies.
You can read the Carbohydrates and Health report on SACN's website. Studies show that, compared with non-caloric drinks, the consumption of drinks containing sugars is associated with increased energy consumption in adults and with weight gain and BMI increases in children.
SACN therefore recommended that the consumption of drinks containing sugars should be minimised as well as recommending a reduction in free sugars intakes from across the diet.
Policy actions to help reduce intakes have included a levy on drinks with added sugars that contain more than 5g total sugars per ml. Find out more about free sugars by reading our FAQs on sugars. Pure fruit and vegetable juices and smoothies still count towards the 5 A DAY target, as they can provide a variety of vitamins and minerals, but only as a maximum of 1 portion.
Over this year period, the proportion of children consuming sugar-sweetened soft drinks also fell by 32 percentage points for those aged 1. Fluid requirements increase during physical activity as more fluid is lost through sweating.
The amount of fluid lost when exercising will vary according to the intensity of exercise, the environmental conditions and the sweat rate of the individual which can reach 2.
The International Olympic Committee recommends that 1.
View hydraion blog Sustain your performance levels with hydration under Articles View all blog posts under Performwnce of Science hour Nursing. Most people Sustain your performance levels with hydration an intellectual understanding of the importance Psychological benefits of fasting staying hydrated; they know that Sustian is essential for the body to function properly and that medical professionals recommend steady hydration throughout the day. This raises an obvious question: How much water is needed to sustain optimal health? The answer varies by gender and by level of daily physical exertion. Many health and fitness experts say that there are numerous benefits to drinking a gallon of water a day—and some potential downsides to drinking less. Nutrition American Hydratiion Magazine. Originally published in the spring perofrmance of the American Fitness Magazine. News flash! Yep, good old H2O. Okay, so the photo was a bit of a spoiler.Sustain your performance levels with hydration -
Water may also help prevent the initial formation of stones, but studies are required to confirm this. A hangover refers to the unpleasant symptoms experienced after drinking alcohol.
Alcohol is a diuretic, so it makes you lose more water than you take in. This can lead to dehydration 24 , 25 , Good ways to reduce hangovers are to drink a glass of water between drinks and have at least one big glass of water before going to bed.
Hangovers are partly caused by dehydration, and drinking water can help reduce some of the main symptoms of hangovers. Drinking plenty of water can help you lose weight. Some evidence suggests that increasing water intake can promote weight loss by slightly increasing your metabolism, which can increase the number of calories you burn on a daily basis.
A study in 50 young women with overweight demonstrated that drinking an additional The timing is important too. Drinking water half an hour before meals is the most effective. It can make you feel more full so that you eat fewer calories 28 , In one study, dieters who drank Make sure that you get enough water each day , whether your personal goal is 64 ounces 1.
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Sign up for Performance Playbook, the monthly newsletter from Children's Health Andrews Institute. athlete, dehydration, exercise, hydration, injury prevention, physical fitness, sports, sports injury, sports medicine. X Facebook Linked In Email. Why is hydration important in sports? Benefits of staying hydrated include: Improved muscle function.
Hydrated muscles function better than dehydrated muscles. Regulated blood pressure. Improved circulation. Staying hydrated also improves blood flow and circulation and thus the delivery of oxygen and nutrients to working muscles.
Good hydration also helps remove metabolic by-products and waste from muscles, while replacing the water that is lost through sweat. How can proper hydration help young athletes reduce injury risk?
Recommended daily water intake for athletes Fluid needs vary based on activity, intensity, environmental conditions, body size of the athlete and training status. Calculating sweat rate Knowing an athlete's sweat rate is important when monitoring hydration.
Water or sports drink: What is best for athletes? Sports drinks may be recommended in certain situations including when: Exercise lasts longer than 1 hour Engaging in intense workouts Practicing or playing in extreme environmental conditions, such as high heat and humidity Excessive sweating occurs, i.
Here are some key ways in which staying hydrated can positively impact your fitness goals: Improved endurance: Studies have shown that even mild dehydration can significantly impair endurance performance.
By staying hydrated, you can maintain optimal energy levels and reduce the risk of premature fatigue during physical activities.
Enhanced cognitive function: Dehydration not only affects our physical performance, but it also hampers our cognitive abilities. Studies have demonstrated that even mild dehydration can impair memory, attention, and concentration.
By staying hydrated, you can ensure your brain is functioning at its best, aiding in better decision-making during workouts. Reduced muscle cramps: Dehydration can increase the likelihood of muscle cramps and strains. By providing your muscles with adequate hydration, you can prevent these painful episodes and optimize your training sessions.
Improved recovery: Hydration plays a crucial role in post-workout recovery. By replenishing lost fluids and electrolytes, you facilitate muscle repair and reduce the risk of delayed onset muscle soreness DOMS.
This allows you to bounce back quicker and continue your fitness journey without unnecessary setbacks. Tips for Staying Hydrated Now that you understand the importance of hydration, let's explore some practical tips to ensure you stay adequately hydrated throughout your fitness journey: Drink enough water: Aim to drink at least cups ounces of water per day to meet your body's hydration needs.
Adjust your intake based on factors like activity level, climate, and individual differences. Pre-workout hydration: Drink ounces of water two to three hours before exercise, and an additional ounces minutes before starting your workout. During workout: Sip water regularly during your workout to replenish lost fluids.
If you engage in prolonged intense activities, consider sports drinks that contain electrolytes to replace those lost through sweat. Post-workout hydration: Rehydrate within 30 minutes of completing your workout by drinking ounces of fluid for every pound lost during exercise.
This helps jumpstart your recovery process. Monitor urine color: Keep an eye on the color of your urine. If it's pale yellow, you're likely well-hydrated. Darker urine indicates dehydration. Stay consistent: Make hydration a habit by incorporating it into your daily routine.
Carry a reusable water bottle with you, set reminders on your phone, and track your daily fluid intake. The Bottom Line Staying hydrated is essential for achieving optimal physical performance.
By understanding the science behind hydration and implementing these practical tips, you can give yourself an advantage in reaching your fitness goals. Remember, proper hydration is not just for athletes — it's for everyone striving to live a healthier, more fulfilling life.
The Role of Hydration in Enhancing Athletic Performance The Importance of Hydration for Athletes Hydration is the process of replacing water lost from the body. When athletes engage in physical activities, they experience an increase in body heat, leading to sweating.
Sweating is the body's way of regulating temperature, but it can also lead to fluid loss. Dehydration, or insufficient water levels in the body, can have detrimental effects on athletic performance.
Here's why hydration is important for athletes: Improved endurance: Dehydration can lead to a decrease in endurance levels, making it harder for athletes to sustain their performance over extended periods.
Enhanced temperature regulation: Proper hydration helps regulate body temperature, preventing overheating during intense workouts or competitions. By maintaining optimal body temperature, athletes can perform at their best without experiencing heat-related issues.
Improved cognitive function: Dehydration can affect cognitive function, leading to decreased focus, decision-making abilities, and reaction times. Athletes who are dehydrated may find it harder to strategize, coordinate movements, or make split-second decisions during competitions.
Quicker recovery: Hydration plays a crucial role in post-workout recovery. By replenishing fluids lost through sweating, athletes can minimize muscle fatigue and soreness, leading to faster recovery times.
Optimal hydration helps transport nutrients to muscles to aid in repair and rebuilding processes. Optimizing Hydration for Peak Performance Now, let's explore some tips to optimize hydration for peak athletic performance: Pre-hydration: Start your workout or competition well-hydrated.
Drink fluids throughout the day leading up to your event and consider consuming beverages containing electrolytes to maintain proper hydration levels.
During exercise: During intense physical activity, it's essential to replace fluids lost through sweating. Aim to drink fluids at regular intervals, taking into account the duration and intensity of your workout.
While water is generally sufficient for shorter activities, consider sports drinks with electrolytes for longer endurance exercises. Monitoring hydration levels: Monitoring your hydration levels is key to ensuring optimal performance. This can be done by checking the color of your urine.
Light, straw-colored urine indicates good hydration, while dark-colored urine suggests dehydration and the need for increased fluid intake. Post-workout hydration: Replenish fluids lost during exercise by consuming fluids soon after your workout.
Water, electrolyte-rich drinks, or even fruit juices can aid in rehydration and kickstart the recovery process. The Impacts of Dehydration on Performance Understanding the impacts of dehydration on performance highlights the importance of adequate hydration: Decreased endurance and performance levels Risk of heat-related illnesses such as heat stroke Increased fatigue and muscle cramps Impaired cognitive function and decision-making abilities Slowed recovery and increased risk of injury Key Takeaways Hydration is a critical factor that can significantly impact athletic performance.
By staying adequately hydrated, athletes can unlock their true potential and maximize their athletic performance. Unlocking the Benefits: How Proper Hydration Boosts Physical Stamina The Essence of Hydration Let's begin by understanding why hydration is crucial for our overall well-being.
Not only does water help flush out toxins from our system, but it also supports the transportation of essential nutrients throughout our body. Now, you might be wondering, how exactly does proper hydration boost physical stamina? Well, let's take a closer look at the benefits: Enhanced Energy Levels Hydration is essential for maintaining adequate energy levels throughout the day.
Proper hydration allows for efficient oxygen transport to our muscles, enabling them to work optimally. Studies have shown that even mild dehydration can lead to reduced energy levels and impaired physical performance. Improved Endurance Staying adequately hydrated can enhance your physical endurance and help you perform better during exercise or strenuous activities.
While levdls enough water may seem like a simple yojr, it impacts virtually every aspect of sports performance. Staying hydrated increases energy, improves movement, recovery Yoga for pain relief agility, Sustian, and aids in mental Sustain your performance levels with hydration and hydeation — all of which can improve physical performance and reduce the risk of injuries. Learn more about the signs and symptoms of dehydration. Dehydration contributes to muscle fatigue, which can increase the risk for injury. Staying adequately hydrated can help reduce muscle fatigue and reduce the risk of injury. As athletes exercise, the core body temperature rises. In response, the body sweats to dissipate excess heat so it doesn't overheat.
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