Proper hydration is important for optimal physical performance and endurance for all athletes. Hydration needs can vary considerably between individuals and for the same individual under different conditions and physical activities. Therefore, it is important for you to develop an individual hydration plan.
The experts at the American College of Sports Medicine (ACSM) published an article with recommendations for fluid replacement for physical activity. The ACSM recommends fluid replacement begin several hours before exercise so that you can start the physical activity at "normal" body water and electrolyte levels. Also, their guidelines note that consuming beverages containing electrolytes and carbohydrates often provides more benefits than consuming water alone during exercise.
To download the full article and begin developing your personalized hydration replacement plan, click here.