Don't Forget to Hydrate!!   If you're thirsty, it's too late!
By Todd Bradley

Hydration  is one of the single most important factors in performing at your best level.  Proper  hydration in preparation and during racing & training  will improve athletic performance and reduce the potential for thermal injury and speed recovery.

When you work up a sweat ... you work up a thirst. Why? It's your body's way of telling you to replace   those fluids lost in sweat. Unfortunately, the thirst mechanism is like that little red warning light that goes off    in your car -- it indicates a problem only after it has already developed.
               Even when fluids are readily available, most people only replace 1/2 to 2/3 of their sweat losses.    People don't drink enough because too often they rely on thirst to tell them how much to drink. However, thirst is not an accurate measure of your fluid needs. By the time people become thirsty, they already are slightly dehydrated. It is best to drink until thirst is quenched and then drink several  more gulps.
  What to Drink Before Activity and Exercise
Ideally, you should be fully hydrated when you begin your activity or exercise. Approximately two hours  prior to physical activity you should drink at least two cups (16 ounces) of fluid, preferably a non-carbonated, non-caffeinated fluid with a little carbohydrate in it that will give your body energy to burn.
                Many Sports drinks accomplish this  and has proven rehydration benefits over water.  Unlike water,  Many sports drinks  quickly replace  fluids and electrolytes that are lost in sweat and provides energy to working muscles. 
  During Activity and Exercise
For optimal performance and enjoyment in a workout, all sweat/fluid lost during activity should be replaced. The goal is to replace fluids during the activity, but fluid consumption before and after exercise is also important for maintaining hydration. According to the American College of Sports Medicine (ACSM), a general guideline during physical activity is to drink 20-40 ounces per hour of a cool, palatable, non-carbonated beverage. More practically, drink 5-10 ounces of fluid every 15-20 minutes. (A helpful hint: an ounce equals approximately one "gulp.") Depending on your particular sport or activity, you may need to drink whenever the opportunity arises (e.g., during breaks or time-outs).
               Research shows that fluids that are flavored, lightly sweetened and contain some sodium help stimulate voluntary drinking, more so than water alone.   Besides enhancing flavor, the use of carbohydrate as the sweetening agent also can help active persons maintain their physical performance.     Experts advise against carbonated or caffeinated drinks or drinks with too much sugar (e.g., fruit juices)   Fruit juices or non-diet soft drinks have approximately twice the amount of sugar
of sports drinks and, if consumed during active occasions, can slow absorption and can cause cramping or stomach aches.
After Activity and Exercise
Diligent fluid replacement practices after workouts can have an enormous impact on your recovery time and subsequent performance.  Drink at least two cups (16 ounces) per one pound of body weight lost during activity.    Experiment while you exercise to determine how much fluid you can tolerate.   It's important to remember to replace fluids as you go instead of letting fluid replacement needs   accumulate until after exercise.
Hydration is always good
Research indicates that when you're active you should drink at least 10-12 cups (80-96 ounces) of fluid a day. Two quarts of fluid per day is a bare minimum. Many physically active people lose more than five quarts of fluid each day, and some individuals will require in excess of 10 quarts per day!
  HYDRATION TIPS

1. Drink on a schedule, not just when thirsty.
   
2. Set up convenient  easy to use hydration systems. i.e.   Platypus,