High performance athletes competing in a hot and humid environment can lose up to 2.5 to 3.5 liters of sweat per hour. That is equivalent to 5 to 7 pounds of fluid. A loss of only 2% of bodyweight can adversely affect performance and lead to muscle cramping and other heat related medical issues. To prevent these problems, athletes should follow these hydration recommendations.
- Drink 17-20 ounces of fluids 2-3 hours prior to activity.
- Drink 7-10 ounces of fluids 10-20 minutes during activity.
- Drink 20-24 ounces of fluid for every pound of fluid loss within 2 hours of activity.
