Across the wide array of sports and activities, hydration is one of the unifying keys to performance. It doesn't matter what sport captures you passion, drinking adequate fluids will help you perform at your best.
Forgetfulness is perhaps the leading cause of dehydration among athletes. Innumerable cyclists, runners, triathletes and swimmers have fallen victim to debilitating dehydration while surrounded by water and sports drinks. Carrying water bottles or wearing a hydration pack won't do it; their contents can only help you from inside your body.
If you're one of those people who never stops for fluids, and who always has a bottle left when everyone is dry, you most likely need a better hydration strategy. Set up a routine that includes markers or signals to remind you to drink at regular intervals. For some, this means taking two or three gulps of fluid when their watch alarm goes off every ten minutes. The less-technologically-dependant among you may prefer to use landmarks on routine runs or rides. Look for landmarks about 10-15 minutes apart, like forks in the trail, notable trees, or that house with the snarling dog.
It's common for moderately trained athletes to lose 1.5 or more liters of fluid per hour during exercise, making fluid replenishment critical to ongoing performance. For better absorption and less chance of stomach upset, it's best to frequently drink moderate portions (4-6 ounces or two to three gulps), as opposed to chugging an entire bottle of fluids. Save the chugging for post-training festivities.
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