Importance of maintaining proper fluid intake

Fluid intake is an important and vital part of an athlete’s performance. Lack of water intake can wreak havoc on the body, and increase the risk for injury and illness. The human body is comprised of about 85 percent water. Proper fluid intake helps lubricate joints, and keeps organs functioning at an optimal level. Water also helps with mental clarity, which is important when performing your sport or exercising. If you lack mental clarity, the risk for injury increases, and in most cases, an injury does end up happening.

The most important time to drink water is first thing in the morning immediately after you wake up.
This helps clear out excess waste from your throat that accumulated during the previous night's sleep, helps encourage a healthy bowel movement, and helps increase your metabolism.

Water is also essential throughout your training routine and workout. The standard recommended water intake is about one gallon per day, or 128 ounces. Water intake should be adjusted according to a person's activity level and size. Fill up a gallon or half-gallon jug of water, and bring it with you to your training session. An athlete who usually trains two to three times per day will drink much more water than the average person.

Standard water intake for an athlete should equate to about 1.5 ounces per pound of body weight. Those who aren't as physically should drink about 1 ounce of water per pound of body weight.

Keep in mind, however, that drinking too much water can over-saturate your body. Drinking too much water can be just as detrimental to your training and athletic success as not drinking enough. Also, don’t substitute your fluid intake with sugary drinks such as soda, sports drinks, or fruit juices. Nothing takes the place of water; water has many benefits to training and your overall quality of life.

Take a look at the following lists to learn how water impacts your body.

Insufficient water intake

• Feelings of lightheadedness
• Dehydration
• Muscle spasms and cramps
• Decreased mental clarity and lack of body control

Proper & healthy water intake

• Increased mental clarity and body control
• Detoxification of the body
• Keeps organs lubricated
• Helps increase metabolism
• Improves vitality