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"PREHYDRATION CAN HELP TO MAINTAIN BODY WATER STORES DURING ENDURANCE EXCERCISE." -David R. Lamb, Ph.D.

Experts agree that sufficient fluid intake during endurance exercise is preferable to drinking only before training or competition. However, total replacement of sweat lost during exercise is rare among athletes, who typically replenish less than 50% of their sweat during exercise. To help maintain a euhydrated state (normal stores of body water), an athlete should prehydrate before exercise, says David Lamb, Ph.D., emeritus professor of exercise physiology at The Ohio State University. Prehydrating, says Lamb, will improve cardiovascular function and body temperature regulation when it's impossible to drink enough during exercise.

To help ensure a state of euhydration, drink at least 500 ml (16 oz) of fluid before sleeping the evening before exercise and another 500 ml first thing in the morning, says Lamb. To help "top off" fluid stores, drink another 500-1000 ml 1 hour before competing. The type of fluid you consume before exercise is important. Make sure you drink fluids containing small amounts of sodium, such as sports drinks. The sodium in these drinks will cut down fluid losses in excess urination, and better maintain hydration.

"Unaccustomed drinking of large amounts of fluid before competition can cause gastrointestinal discomfort," Lamb says. "Practice your hydration regimens during training before trying them in competition."

"REHYDRATION IS A VITAL PART OF THE RECOVERY PROCESS AFTER ANY TRAINING SESSION OR COMPETITION." -Ronald J. Maughan, Ph.D.

Research confirms that performance is impaired when an athlete is dehydrated. In endurance exercise, such as running or cycling, a progressive dehydration seems almost inevitable, says Ronald J. Maughan, Ph.D., professor of human physiology at the University of Aberdeen in Scotland. Dehydration occurs when the athlete fails to drink enough fluid to replace the sweat lost during exercise. The resulting decrease in performance is accentuated if the athlete begins training or competing in a state of dehydration, says Maughan.

For optimal rehydration, you should drink a carbohydrate- electrolyte drink as soon as possible after training or competing, says Maughan. The carbohydrates and sodium in these drinks provide flavoring that helps to stimulate consumption. The sodium also aids in the retention of the consumed fluids. The result is better hydration, which has performance implications for your subsequent training bouts or competitions.

"Working on an effective recovery strategy," Maughan says, "allows your training sessions to be maintained with less fatigue and decreases the chance of injury the next time you go out to train or compete."

"TOO MUCH OF A GOOD THING CAN BE BAD, EVEN TOO MUCH WATER." -Randy Eichner, M.D.

While most runners and cyclists know the importance of hydrating, some don't realize overhydrating can dangerously lower blood sodium levels-a condition known as hyponatremia.

Hyponatremia seems most common in female and beginning marathoners and triathletes for two reasons, says Randy Eichner, M.D., professor of medicine and team physician at the University of Oklahoma and volunteer physician at the Hawaii Ironman Triathlon. One, they are on the race course for many hours, losing lots of sodium in sweat. Two, they are hypervigilant about staying hydrated. "They drink lots of water in the days before the race, then stop at every fluid station along the course," he says.

In a hot marathon or triathlon, if you drink too little, you can dehydrate and risk early fatigue and heat illness. But if you drink too much, you risk low sodium, Eichner says. Keys to avoiding hyponatremia are 1) don't drink more than you sweat; and 2) favor sports drinks, which have some sodium, over water, which has none. Also, focus on a salty diet in the days before the race and eat some pretzels in the last half of the race. "You're no camel," Eichner says, cautioning against overhydrating. "Know your body well enough to know how much drinking is too much."

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