Exercise and Hydration
Exercise stresses the body in numerous ways. One way is dehydration. Dehydration impacts performance by increasing your body temperature, burning fuel (glycogen) at a higher rate, makes exercise feel harder, and makes concentration more difficult.
If you exercise hard most days of the week here are some things to consider:
Carry a water bottle with you throughout the day and consume fluids consistently. This will help you avoid running to the bathroom constantly.
After exercise, consume 1-1.5 oz. of fluid for each pound of body weight lost. A small amount of electrolytes will help fluid retention and replace electrolyte losses due to sweat.
Most athletes will be able to rehydrate with normal eating and consuming water, but if you are significantly dehydrated and have another intense session within 12 hours, you may need to add extra salt to your foods to improve fluid retention.