Inside Cheerleading: H2O = Performance
Inside Cheerleading has a great article on how to stay hydrated while working out of at the gym practicing. Including Tips to Stay Hydrated, Fluids to avoid as well as other things.
Thirst is an insensitive indicator for the need for water. In other words, if you are thirsty you have already let your body get dehydrated.
Water vs. Sports Drinks:
There is no difference in the amount of water and sports drinks needed for the first 60 minutes of exercise. You need water the same as you need sports drinks. After 60 minutes, a higher level of sports drinks is needed to replenish electrolytes and minerals lost.
