Research
Adherence
Dehydration decreases exercise performance, so athletes should consume adequate fluids before, during, and after exercise to prevent dehydration and maintain performance.
Stay hydrated by drinking fluids before, during, and after exercise. After exercise, drink 16-24 ounces of fluid for every pound of body weight you lost during the activity. Don't overdrink; follow your sweat rate to avoid hyponatremia.
WeakSupportsHIGH confidence
Dehydration (water deficit in excess of 2–3% body mass) decreases exercise performance; thus, adequate fluid intake before, during, and after exercise is important for health and optimal performance.
Why this rating
Based on systematic evidence analysis by major sports organizations.
Source
Nutrition and Athletic Performance
Nancy R. Rodriguez et al. · Medicine & Science in Sports & Exercise · 2009
DOI 10.1249/mss.0b013e31890eb86
clinical_guidelineCited 1,062×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
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- Fat intake should range from 20% to 35% of total energy intake, and consuming less than 20% of energy from fat does not benefit performance.Weak
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