This is about 75 to 100 grams of protein per day. Carbohydrate foods also offer protein in smaller amounts. Fluids needs are critical to good health and performance. Our bodies require about 8 cups of fluid a day, and with the additional sweating during exercise, more is needed. A 150-pound athlete can lose as much as 6 cups of fluid in one hot hour of exercise.
Dehydration hurts performance by reducing endurance, and increases the risk of serious heat illness.
Thirst is not a good indicator of dehydration. It is important to drink fluids before, during and after practice and competition. Also, drink 2 cups of water 2 hours before the exercise, and cup every 15 minutes during a strenuous workout. Water, juices and sports drinks are good choices for replacing fluids. Sports drinks are designed for exercise that lasts longer than 60 minutes, or for hot climates.