Staying hydrated while exercising helps increase your endurance and fight fatigue. Your muscles contain approximately 75% water. Not being properly hydrated will lead to muscle fatigue and/or muscle cramps and not enough water will also cause you to suffer from a loss of strength, power, and cardio endurance. Additionally, without enough water you will experience a drop in blood volume, resulting in a drop in blood pressure which could lead to dizziness.
It is recommended that you drink 8-10 ounces of water for every 10-15 minutes spent exercising. If you exercise for longer than an hour, or your workout is particularly intense, it is recommended you consume electrolytes. Electrolytes are minerals found in blood that help regulate the amount of water in your body. Sports drinks such as Gatorade helps replenish your body with electrolytes. Electrolytes are also found in many fruits, bananas and dates containing some of the higher levels. Remember to hydrate with water while consuming fruit.
The factors to consider when exercising that will increase your water loss are higher altitude, higher temperature, perspiration level and the duration and intensity of your workout. With proper hydration you will have more energy, power and more endurance. You will stay cooler and feel better while working harder and burning more calories. Sip your water and do not chug it and always carry water with you.