When playing basketball on your new home basketball court, it can be difficult to remember to stay hydrated. But whether you’re an athlete or a family man, proper hydration can have a significant influence on your health, safety and sports performance.

If you often hit the gym or your own home basketball court for a good workout, make sure you’re following these basic rules of hydration safety.

How Much H2O Do You Need?

Without considering water loss during exercise, the average person should drink at least half of his or her weight in ounces of water every day for basic health. The American Council on Exercise suggests drinking 17 to 20 ounces of water about two hours before you start exercising, plenty of water during exercise and eight ounces of water 30 minutes after exercise.

You can measure how much fluid you lose during exercise by weighing yourself before and after exercising for one hour (without drinking water during). You should drink 16 to 24 ounces of water for every pound lost.

If you are training at a gym or on your home basketball court for more than one hour a day you may need a diluted fruit juice or sports drink in addition to your H20 supply. These drinks help provide carbohydrates for energy and replace lost electrolytes in your body.

Signs of Dehydration

When your body doesn’t get enough water it begins to slip into dehydration. Severe dehydration symptoms can lead to mental confusion and loss of consciousness. Beginning symptoms to recognize include: dizziness, nausea, muscle cramps, lack of sweating and a hard, fast heartbeat.

If you recognize signs of dehydration, take a break and drink a bottle of water or sports drink to help replenish your body. Pay attention to the signs your body gives you and don’t push your exhaustion limits.

Natural Defenses

Your body actually produces eight to 16 ounces of water per day during normal metabolic processes. When your muscles are working they burn glycogen which releases 2.5 unites of water for every one unit of glycogen, protecting your natural exertion against dehydration.

Dehydration can be a serious situation but is easy to avoid. You will find that the extra water will boost your energy, performance and endurance in any workout session whether you’re on your home basketball court or at your local gym.