Are you getting enough water?

Alright,
It only seems appropriate that I start off by writing about water and hydration, or lack there of.  Last weekend I found myself playing 11 softball games in 2 days in the Texas heat and no matter what I did to stay on top of my hydration, it seemed as though the water was going right through me.

Water may be the single most important ergogenic aid period, plus it's free!  The body is made up of about 70-75% water, so it only makes sense that our bodies need it the most.  Sweating is the primary way that our body loses water and the average person can lose anywhere from 1-3 lbs of sweat per hour (.8-1.4L/hr).  It doesn't take much for a loss in body water to begin to affect one's performance. In fact, as little as a 2% loss in body water can lead to a 22% decrease in performance! That's the difference between hitting the game winning free throw and losing to the Mavericks in the NBA Finals even though you stacked your team (but that's a story for another day).  Extreme losses in body water can lead to dehydration, heat exhaustion, or even heat stroke.  There are several signs that you can look for if you suspect you are becoming dehydrated: thirst, fatigue, nausea, light-headedness, and/or dark urine.  The best way to monitor your hydration status is to weigh yourself before and after exercise (the change in weight is likely due to water loss).  Another easy way is to monitor the color of your urine ( I know it sounds gross).  The darker your urine, the more dehydrated you are.  So always strive for that clear color! 

Tips for Staying Hydrated Exercise:
1.  Consume 2 cups (~500ml) of water 1-2 hrs before exercise.
2.  Consume 6-8 oz every 10-15 min during exercise.
3.  For every pound of weight you lost during exercise, you should replace it with 2 cups of water.

A simple rule to live by: if you feel thirsty, then you're already slightly dehydrated. You should always carry around a water bottle, especially if you are exercising in the heat!