Hydration

It is common for an athlete to lose a substantial amount of weight during any given event. This weight loss is due primarily to water loss. It is important for an athlete to begin the event well hydrated and continue drinking water throughout. Water in the primary transport system in the body, it transports nutrients to cells and eliminates waste. There are three big factors involved when an athlete is short of water, overheating, disruption of chemical balances and dehydration. All of which have a negative impact on health and performance. Make sure to drink adequate amounts of pure, clean water. A recommended amount would be 30ml or 1 oz per kilogram of lean body weight per day plus an additional 1 to 2 liters to compensate for losses on training days. Dehydrate a muscle by only 3% and you cause a 10% loss of strength and an 8% loss of speed.