A lifelong athlete, Evan Hoffman has played college-level sports and has worked as a personal trainer since 2010. Evan Hoffman currently trains clients at the Boston Sports Club.
Proper hydration plays a key role in an athlete’s performance. Even minor levels of dehydration place strain on the cardiovascular system and prevent the body from regulating temperature effectively, which can in turn cause heat stroke or heat exhaustion. As sweat takes fluids out of the body, only the consumption of other fluids enables an athlete to remain hydrated.
In general, a person requires 16 ounces of fluid during a workout for each pound of fluid lost during exercise. An athlete should aim to consume the required amount of fluid in small amounts at regular intervals; experts recommend 3 to 8 fluid ounces taken 15 minutes apart, or 8 to 11 fluid ounces every 20 minutes. If the workout lasts longer than an hour, the athlete should consume sports drinks or other beverages that contain electrolytes and carbohydrates. These help the body to maintain a proper chemical balance and sufficient energy levels.