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It is recommended to drink water before, during and after workouts to replace the fluids that have been lost through sweat. Having these fluids in our body helps to regulate body temperatures as when the core rises above normal temperature, stress is then put on the body, which can then add pressure and interfere with the body's energy system which can then affect the body's performance and recovery.
Fluid also helps to regulate the blood pressure as regulated blood pressure normalises heart rate, and therefore manages stress on the body during training and recovery. Excessive stress can lead to inflammation which affects the performance and recovery.
Staying hydrated can also help in the movement and transportation of essential energy nutrients, such as carbohydrates, proteins, fats and nutrients that are used as energy. Fluids also help to remove the metabolic waste that is produced during intense exercise.

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These are beneficial if you are planning on exercising at higher levels of intensity for more than an hour. They contain carbohydrates and electrolytes that can help increase your energy and can help your body absorb water. However, some sports drinks may include a high amount of of sodium and caffeine.

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It is recommended for the average person to drink at least 6-8 pint glasses of water a day. Those who exercise more will need a larger intake and also depending on environments. Water can also be found in fruits and vegetables, so eating at least 5 pieces a day can also help you stay hydrated through their natural water. Carrying round a reusable bottle of water a day can help motivate you to drink enough and is a helpful reminder to see if you are drinking enough

# data[].attributes.body
-feeling thirsty
-lightheaded
-dry mouth
-tiredness
-dark coloured urine
-passing urine less often
-headache
-dry skin
-rapid heart rate
-fever

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This occurs when the body loses more fluid than you take in. When the normal water content of your body is reduced, it upsets the balance of minerals in your body, which then affects the way the body functions. Water makes up 2/3 of the human body, it lubricates the joints and eyes, aids digestions, flushes out waste and toxins and keeps the skin healthy. It can also be caused by the climate we're in, amount of physical activity we do and diet. Dehydration can also be a result of an illness.

# data[].attributes.body
-light headed
-nausea
-vomiting
-headache
-confusion
-irritability
-cramps
-fatigue
-seizures
-coma
-death

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Hyperhydration is also known as water intoxication or water poisoning, and is where the normal balance of electrolytes, for example sodium, in the body is unbalanced because of a rapid intake of water. This can seriously affect the brain's ability to function and can lead to death if medical supervision is not available. It mainly affects levels of sodium in the body and someone who works out intensively and loses sodium through sweat and then consumes water in large quantities are at high risk of dealing with hyperhydration. To avoid hypohydration, sports performers are recommended to drink little amounts of water often and consider adding specific electrolytes to their drinks to replace lost

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This is the decrease in body water content due to heat, exercise or illness. Depending on the amount of body fluid lost, hypohydration can be mild, moderate or severe. It can occur depending on how much activity a sports performer does during their day. The more activity they do, the more important it is to constantly maintain their hydration levels. It also depends on the intensity, length and the type of activity. The higher the intensity and the longer the activity, the more fluid is lost. This especially applies where sports are played over a set period of time with no opportunity to rehydrate, like football or rugby.

# data[].attributes.body
-dry mouth
-rapid breathing
-fast heart rate
-confusion
-lack of urine
-increased risk of heart stroke
-headache
-muscle cramp

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-controlled appetite
-clear skin
-increased alertness
-regular bowel movements

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Is an approach to fluid intake to enhance fat loss through drinking ice cold water, and is favoured by some body builders and people of rapid fat loss diets. It has been suggested that exercising in a super-hydrated state encourages weight loss during an exercise programme, as it influences fat loss from your body exercising more due to being alert and strong, maintaining a balanced body temperature, absorbing minerals, vitamins, amino acids and glucose, and increasing digestion. It is believed that the large amount of water triggers fat loss, as it aids the kidney and liver function of metabolising stored fat into ener