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Hydration Nutrition For Athletes
Content provided byProfessional Team PhysiciansSTAY HYDRATED
One of the best things you can do for your body, and your athletic performance, is to drink enough water. And thirst is not necessarily a reliable indicator that you need to drink – especially when you are working out. By the time you experience some element of thirst, dehydration already exists.
If you are planning to work out, you should drink before, during, and after your session. In general, it is a good idea to drink an extra pint of water two hours before, to drink three to six ounces every fifteen minutes or so while exercising, and then to drink liberally afterwards.
If you want to be scientific, you can weigh yourself before and after your workout. If you have lost weight while exercising, you can compensate by drinking a pint of water for every pound you have lost.
If you want to drink something other than water, be careful of the amount of sugar in your drink. If the drink has over 10-percent sugar, your body does not use the liquid as quickly.
SPORTS DRINKS
Although water probably offers all you need, you may want to take advantage of some of the benefits offered by commercial sports drinks – especially if your workout has been particularly long or intense. Such drinks contain sugars and electrolytes, like potassium and sodium. If you find that you are perspiring a great deal while working out – if the climate is unusually hot or humid – you may want to pay attention to the level of sodium in your diet. Salt helps you retain water. Usually, adding a little salt to your food will take care of it.
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We've all heard about stretching before working out, but it's just as important to stretch those muscles after a workout. A workout is just that - WORK. Afterward, you have to unwind and so do your muscles. 
