Severe dehydration impairs performance and increases the risk of heat illness, but drinking too much can also be harmful or uncomfortable. Every athlete is different because they have different sweat lossesand different opportunities to drink fluid during their workouts and events.
Every athlete needs a personal hydration plan and they have to play a role in developing this.
The following are three simple steps that may help to guide hydration practices:
High salt losses may be a contributing factor in some cases of muscle cramp. Sports drinks with higher salt (sodium) levels (e.g. 300-500 mg sodium per 500 mL liquid) may help reduce the risk of cramps for some athletes.
Read more about this topic and find a downloadable pdf of Key Tips on Hydration for Sports performance