Hydration is important as losing 2% or more of our body weight via water losses reduces exercise performance. In the 2–4 hrs before you exercise, drink 350–700 ml of fluids. During exercise, drink 400-800 ml per hour, depending on how much you sweat, and the heat and humidity. Sports drinks can be useful to maintain hydration levels for optimal endurance in hot and humid conditions during intense and long exercise sessions. To rehydrate after exercise, water and milk are good options. Large amounts of electrolytes including sodium can be lost in sweat, so if sweat losses are high, drink something containing electrolytes (such as an orange juice or a sports drink), especially when exercising for more than 2 hours. Alcohol consumption should be avoided, because consuming alcohol tends to have negative effects on hydration, and decreases exercise performance.
