Weight Training Nutrition Handout Water is by far the most Important nutrient for the athlete. For optimum performance, fluids must be replaced before, during and after exercise.
Most people rely on thirst an Indicator of how much water is lost.
Unfortunately, thirst Is not am accurate Indicator of how much fluid the body has lost. For each pound of body weight lost, two cups of fluid must be consumed. Check the color of your urine. A dark gold color means you are dehydrated. A pale yellow or no color means you are headed toward a state of hydration.