Water is the single most important part of your body’s energy system. Without it, your muscles wont be able to get the nutrients and sugars they need to perform at their best.
If you want to be able to perform at your highest potential, it is critical that you stay hydrated. Even sweating away a fraction of your body’s water supply can have a significant impact on performance and adversely affect your cardiovascular system.
Dehydration will also impact hand-eye coordination and mental sharpness, giving you a competitive disadvantage and reducing the amount of gains you can make. In order to stay properly hydrated, you should be drinking 5 to 10 ounces of fluid every 15 to 20 minutes during vigorous activity. Before your workout you need to be drink at least 16 ounces one to two hours ahead of time, and another 16 ounces following your workout.
That may seem like a lot of water, but your body is capable of losing 2-3 quarts of water per hour through perspiration during physical activity. Stay hydrated and you will see better results, faster recovery, and stronger competitiveness.