Dehydration can reduce performance potential, but also delay the recovery process. Exercise and an increased metabolic rate both increase the body’s need for water and electrolytes. It has been suggested that the minimum amount of fluid intake per day for males is 3.7L/day and 2.7L/day for females.
Our Advice: Get your minimum dose! No excuses. And be mindful of water lost from sweating; one source recommended roughly 1 L of water for every 1000 calories expended.