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Our bodies are constantly losing water throughout the day and it’s important to stay hydrated to replenish it. However, athletes need to pay special attention to their water needs, as their activity is more demanding and they are prone to dehydrate. 

Water is crucial to keep the core temperature normal, lubricate joints and perform well during training or competition. For this reason at Athletic Republic in Pittsburgh, we would like to share a few ideas that will help you staying hydrated 

8 Glasses a Day?

This common myth is arbitrary, as each person has different water needs. An adult’s body is made up of about 60% of water, and it’s estimated that dehydration happens when the body loses fluids that represent around 1% of the body weight. Normally, we lose water through bowel movement and urine; if you add sweat, drinking water becomes crucial in athletes.


It’s important that you drink 8 ounces of water 20 minutes before your training, be careful to do not exceed this amount, otherwise you will have to interrupt your exercise to go to the toilet. Keep in mind that thirst is a sign of mild dehydration and you should avoid reaching this point, so make sure to drink 10 ounces of water every 20 minutes while you train.  


Like we mentioned before, thirst is a sign of dehydration. However, you should pay attention to the following red flags: dizziness, nausea or muscle cramps. Remember that sports drinks are highly effective during this situation, as they contained sodium and electrolytes that will rehydrate you faster than water. 

These are just a few ideas that will allow you to stay hydrated, which is crucial whether you are exercising or not. Also, don’t forget to read this previous post containing useful ideas on resistance training

Sometimes you need a little advice and instruction to get where you want. If you are looking for sports training in Pittsburgh, think about Athletic Republic. We can assist you to improve and develop the skills you need to break your records. Call 724-933-4317 to learn more about how we can help.