That's Fit

Stay hydrated. If there's any one thing I remember from the somewhat forgettable war flick "Jarhead," it's the importance of drinking enough fluids. This is especially true while you're exercising.

On average, most people will lose anywhere from 0.5 to 2 liters per hour of water during high-intensity workouts. Signs of hindered performance manifest as early as 1 percent dehydration, though we generally do not feel thirsty until we are about 2 percent dehydrated, says a recent article in Muscle & Body magazine. This clearly illustrates the need to replenish your lost fluids during vigorous exercise.

Beyond dehydration, extensive bouts of exercise can increase the risk of developing dilutional hyponatremia, an electrolyte imbalance that plays a part in muscle cramping and an upset stomach. To help prevent against an issue of this kind from occurring, the folks at Muscle & Body suggest drinking electrolyte-replacing drinks such as Gatorade. Specifically, the ideal sports drink should contain 20-30 milliequivalents of sodium chloride per liter; 2-5 milliequivalents of potassium per liter; and 6-8 percent carbohydrates (but not any more, since higher concentrations of carbs can cause GI issues).