Despite some pretty slick marketing, in 99% of situations there is no better way to hydrate and rehydrate than to drink water.
For athletes and other active people, the biggest benefits to drinking a good amount of water are:
- Water regulates your body temperature, a key feature during exercise as it helps to avoid heat illness in extreme weather sporting events.
- It lubricates your joints, making it easier to perform fluid movements without muscle strains or other unnecessary aches and pains.
- It provides energy. Dehydrated athletes feel more sluggish and tired.
- It strengthens your immune system, allowing you to fight off illness more effectively. Water acts like a sticky flypaper to trap things like dust, dirt and bacteria and prevent them getting to the lungs.
- It speeds up recovery from exercise. Well hydrated cells remove waste products more efficiently than dehydrated ones.
- It regulates appetite. Our brains can confuse dehydration with hunger, meaning you are more likely to eat excessive amounts of food if you live in a constant state of dehydration.
- It helps your digestive system. You are less likely to have IBS or other digestive issues when you are well hydrated.
I could go on, but if I haven’t convinced you by now....
Aim to drink ½ your body weight (in ounces) per day.
A 100 lb person should have 50 oz. of water per day, as an example. A 200 lb person would drink 100 oz.
A good way to knock most of this out is to drink 1 or 2 glasses of water with each meal.
As for workout and pregame needs, sipping an additional 12-36 ounces of water above your normal needs is a great way to fend off dehydration during exercise.
