The most important thing an athlete can do to maintain peak performance is to drink water.
Research shows plain water is better than cola, carbonated water or pop.
Anyone working out in warm weather needs to drink water before exercising, according to a publication from the University of Minnesota Water Resources Center. Don't wait until you're thirsty to drink. When you exercise, your body builds up heat, so you sweat to bring your body temperature back to normal. As sweat evaporates from your skin, your body cools. And through this cooling process, you can lose four cups of water every hour during exercise.