Creating a hydration plan for a better workout

Research suggests that as little as two percent dehydration can cause a drop in endurance, and conversely, exercsies who drink fluid may go 33% longer in training then exercisers who don't drink anything.

So, here are a few tips for staying well-hydrated during a work out:

1. Drink fluids every 15 minutes during your workout
2. Think of fluids as a part of your gym equipment.
3. If you don't like the taste of water (and I can't imagine anyone who doesn't) try a lightly flavoured beverage, such as Propel Vitamin Supplement.
4. Weigh yourself before and after the work out. The amount of weight lost is the amount of sweat you've lost from your body, it's not fat. The Gatorade Sports Science insititute has an equation to calculate hourly sweat rate:
   SWEAT RATE EQUATION
   Weight lost during exercise (in ounces) +
   Fluid consumed during exercise (in ounces) =
   The amount (in ounces) you should be drinking to replace sweat loss
   -> A good rule of thumb is: 7-10 "gulps" every 15 min of exercise
5. When active, don't rely on thirst alone. Drink before your scheduled exercise and afterwards as well to keep yourself long hydrated.

Here's a good article: Eating for Exericse And here's another one: Are you drinking enough water?