Proper hydration is vital to your athletic performance and health. To perform your best, learn how to drink enough before, during and after your workouts.
Pre-Workout Hydration

Before a long run, a race, or a training workout, drink plenty of fluids. The day before an event, drink extra water, 100 percent juice and/or other nutrient-rich fluids such as nonfat or 1 percent milk. Monitor the color of your urine. The goal is pale yellow, not clear.

The morning of the event, drink 2 cups (8 oz.) of fluid two hours beforehand. This gives your kidneys enough time to process the liquids, giving you sufficient time to empty your bladder before the start of your event.

Thirty minutes prior to the beginning of the athletic event, drink another 5 to 10 oz. of water or sports drink. One oz. of fluid equals about a medium mouthful of water.

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