Keep Drinking

In cold and warm weather alike, it's imperative to stay hydrated, and that's one area where many recreational athletes falter. Here are some tips from the American College of Sports Medicine to keep up your fluid intake:

  • Drink about 17 ounces of fluid two hours before working out.

  • To make it easier to get those fluids down, keep it cool (between 59 and 72 degrees).

  • To enhance performance when exercising for longer than an hour, add carbohydrates (4-8 percent) or electrolytes to your drink. Adding sodium (0.5­0.7 gram per gallon of water) might help, too.