Proper hydration is vital for everyone, not just active individuals. On average, 64 ounces (1.8L) of water a day is considered optimal, but the need increases with exercise as well as other factors like heat and humidity.

The best way to combat dehydration is to keep a water bottle, hands-free system, or similar portable water container on hand and drink from it throughout the day.

The following tips should also help you stay hydrated:

  • Drink before you feel thirsty. Thirst is not an accurate indicator of hydration.
  • Watch for signs of dehydration, including fatigue, headache, nausea, and light-headedness.
  • Drink approximately two cups (.5L) of water in the two hours before exercising, then drink an additional 1/2–3/4 cups
    (118–172 ml) for every 15 minutes of activity.
  • Water is the best fluid for staying
    hydrated during exercise sessions of
    less than one hour. For longer
    sessions, carbohydrate solutions
    can be beneficial.