Train to drink. Adequate hydration delays fatigue and prepares athletes to perform well. Because thirst is blunted by intense exercise and fluid balance is critical for optimal athletic performance, athletes need to train themselves to consume fluids before, during, and after exercise. Time and practice are required to enable athletes to increase their consumption of large volumes of fluid. Scheduling fluid intake throughout the day is especially important during periods of heavy training and multiple training sessions per day.
Sports Drinks contain specific recommendations regarding oral rehydration fluids.
The recommendations from ACSM are intended to guide all athletes in maintaining an optimal hydration status. Before Exercise Consume a balanced diet and drink adequate fluids during the 24-hour period before exercise. Fluid Consumption During Exercise Start drinking early. Drink fluids regularly. Consume cool, flavored fluids to encourage fluid intake.