I'm thirsty!

Did you know that by the time you feel thirsty, you are already dehydrated? The key is to drink fluids before, during, and after competition or practices to prevent this from happening. Fluids that are NOT chilled are the best to consume. You are more apt to drink smaller amounts of fluid when they are cold, than if it were room temprature. You should begin to drink fluids 30 minutes prior to competition or practice. Avoid drinks that contain too much sugar and caffeinated beverages during exercise. When you sweat your body losses water and that fluid must be replaced to avoid more serious problems such as muscle cramping or heat illnesses.

It's a fact: 2.5 liters of water per day is what the average adult requires to maintain hydration. That is about 80 ounces of water.