To maintain adequate hydration during exercise, athletes should drink enough water to:

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Athletes should aim to limit fluid loss to 2% of their body weight to avoid dehydration and maintain optimal performance. Waiting until thirst sets in may indicate that dehydration has already occurred. It is important to drink enough water before, during, and after exercise to replenish fluids lost through sweat. Limiting fluid loss to 5% or 10% of body weight could lead to significant dehydration and negatively impact performance. Preventing the loss of 0.5 or 1 pound of body weight is not a precise enough measure of hydration status, as individuals have different body compositions and fluid needs.

To Maintain Adequate Hydration During Exercise, Athletes Should Drink Enough