Cool Water

Cool water is the best fluid to keep you hydrated during workouts or events lasting an hour or less. Sports drinks (i.e., 6-10 percent carbohydrates) are useful for longer events. Most of these types of drinks should be diluted approximately 50 percent with water. Drink even if you are not thirsty. Thirst is not a reliable way to tell if you need water. You won't start feeling thirsty until you have already lost about 2 percent of body weight - enough to hurt performance. And if you stop drinking water once your thirst is satisfied, you will get only about half the amount you need.