In addition, blood thickens and can t reach the small blood vessels, while sodium and other electrolytes are depleted, threatening the body s chemical and electrical systems. It s important to keep drinking during the day even if you re not thirsty. Drink at least two glasses of water 30 minutes to an hour before exercising and again 10 minutes before your work out. Remember to rehydrate as much as you can after you exercise. Skip high calorie sports drinks, unless you become hypoglycemic.
Water is best.
Increase your water intake if your diet is high in fiber. Remember that your food is high in water so it can count as some fluid intake. Milk, diet sodas, unsweetened carbonated waters, most herbal teas, decaffeinated teas, and decaffeinated coffees can substitute for water, but not fruit juices and sugar-sweetened drinks. The later can slow down water absorption. Don t count caffeinated drinks or alcoholic fluid intake.