More and you could feel bloated. You'll often see athletes pouring cold water over their head during a race or competition. This is typically half the carbohydrate concentration of soft drinks and promotes fluid absorption while providing energy. Because some athletes tolerate various beverages or sports drinks differently, never experiment during a competition. Your training workouts are the time to try new and different options.
Some athletes find it helpful to weigh themselves both before and after a workout.
For every pound of weight you lose during a workout, drink 2.5 - 3 cups of fluid. To replace muscle glycogen stores and speed recovery from the workout, you should start replenishing carbohydrates within 15 minutes after exercise. You may not feel like eating so soon after a workout, but a sweetened beverage will often hit the spot. Heat cramps are brief, often excruciating muscle contractions which can occur when athletes who sweat a lot exercise in a hot environment. They can be prevented by following the above suggestions for fluid intake and gradually progressing your training.