No matter if you live an athletic lifestyle or a sedentary lifestyle, every day you lose water through your breath, perspiration, urine and bowel movements. For your body to function at its best level, properly, you must replenish its water supply by consuming water or other beverages. When you work out, electrolytes get deposited into sweat glands. Water follows the electrolytes and as the glands fill up, they release the salty mix onto your skin. The water then evaporates, which makes you feel cooler and in turn, you're left with that salty taste on your skin
So how much fluid does the average, healthy adult living in a temperate climate need? The National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is about 15.5 cups (3.7 liters) of fluids for men and about 11.5 cups (2.7 liters) of fluids a day for women.
The importance of hydration for an athlete is crucial. During activity, vitamins in your body are being lost and being used for energy and electrolytes are getting lost and slight dehydration occurs during even intense activity. Hydrating and replenishing yourself of those lost vitamins and electrolytes will prevent not only prevent dehydration but other symptoms include apathy or lack of energy, irritability, sudden decline in performance (strength, energy, coordination, decision making, etc.)