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BENEFITS AND LIMITATIONS TO PREHYDRATION

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Gatorade sport science institute 12 (1999)

Drink at least 500 ml ( 16 oz) of fluid in the evening and at least another 500 ml upon awakening in the morning, to help ensure
a state of normal fluid balance.

Drink 500-1000 ml ( 16-12 oz )about 1 h before and an additional 250-500 ml (8- 10 oz) about 20 min before competition
or training to top off fluid stores.

Fluids containing carbohydrate and small amounts of sodium chloride are likely to have more beneficial
effects than plain water. Don't add glycerol to a beverage because it will not be effective e and it
may produce headaches and nausea.

When stores of body water fall by 1-2% of body weight (as little as 1,5 lb in a 150-lb person), exercise performance can
be impaired. Dehydration can imperil health by the risk of heat illness such as heat exhaustion and heat stroke.

Pre-exercise drinking, will not improve performance in events that last less than 20 to 30 min because that is
insufficient time for the body to undergo a detrimental amount of dehydradration.

By experimenting with ingesting different volumes of fluid, you can train yourself to drink more and still minimize the stomach
discomfort often experienced with excessive amounts of fluid