Drinking water is very important for your performance in your workout and your life. We are mostly made of water and many of us eat foods and drink fluids that dehydrate our bodies. Water cleanses our organs, regulates body temperatures, eliminates toxins, carries nutrients and oxygen to the cells, and provides a moist environment for body tissues and joints. According to the Institute of Medicine, 20 percent of your water intake comes from food sources. So, drinking water is important, but so is eating foods with high water content to help you balance the water intake with electrolytes and minerals that will help you maintain your hydration.

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Check out these 15 hydration facts for athletes

 

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Drink eight to 10 glasses of clear fluids daily and eat one to two juicy fruits and veggies per meal to stay hydrated.  The list below contains the most hydrating foods. Water-rich fruit and vegetables act like an “all in one” meal and beverage, providing essential minerals, natural sugars, amino acids and vitamins that are all lost in exercise.

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Watermelon: 92% water, 8 percent natural sugar, essential electrolytes: calcium, magnesium, potassium,sodium. Rich in Vitamin C, beta carotene and lycopene (which will give the body protection from UV light).

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Grapefruit : 90% water. Phytonutrients called limonoids, found in grapefruits, can be detoxifying and may inhibit tumor formation of cancers.

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Coconut water:  95% water. It is one of the most popular ways to hydrate the moderate intensity athlete. Coconut water differs from coconut milk because it is found in young coconuts only. Though coconut water is hydrating, it is not the best choice for distance/endurance athletes as it is low sodium and little potassium.

 

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Race Day Hydration plan

 

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 How to Avoid Dehydration on Race Day