Fluid intake is important for athletes to prevent dehydration during physical activity. The document provides guidelines for fluid replacement for different exercise situations. It recommends drinking regularly during exercise rather than waiting until thirsty. For events under 30 minutes, hydrating well beforehand is most important. For 30-60 minute events, drinking 150-250ml every 15 minutes is recommended. For endurance events, regular fluid replacement and 30-60g of carbohydrates per hour is suggested. Dehydration of 1-2% body weight can negatively impact performance, so preventing dehydration through regular fluid intake is important. Sports drinks are recommended as they replace fluids and electrolytes lost through sweat while providing carbohydrates.

1. Hydration and Fluid Replacement By Michael Bransfield

3. Fluid Losses From the pictures above it can be seen that in normal everyday conditions water input vs. output is balanced. However during heavy exercise the amount of fluid lost as sweat increases greatly meaning that a larger quantity or fluid most be consumed to recreate a balance. www.extension.iastate.edu/nutrition/sport/images/02.011A.jpg&imgrefur