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The thirst mechanism is not precise in humans. An individual can lose fluids
equaling up to 3% of their body weight before a person feels that they need
to quench their thirst.
Most people need more than eight glasses (8 ounces) of water per day.
Water
intake each day needs to be half your body weight in ounces. Do not drink
more
than 32 ounces at any one time. Water intake should be divided throughout the
entire
day.
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If the exercise period is under 60 to 90 minutes, water intake is always appropriate.
If the exercise period is more than 60 to 90 minutes, a sports drink offers an
energy advantage that can enhance stamina and endurance.
Cardiac drift occurs because dehydration causes a drop in blood volume causing
less blood to be pumped with each heartbeat. The heart rate increases 7 beats
per minute for each 1% loss in body weight due to dehydration.
The American College of Sports Medicine on Exercise and Fluid Replacement
(ACSM, 1996) states that adequate fluid replacement helps maintain hydration
and, therefore promotes the health, safety, and optimal physical performance
of individuals participating in regular physical activity.