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It’s nothing new-Athletes need to stay hydrated for optimal performance. Unfortunately we still skip this step in our training or everyday lives. Studies have found that a loss of two or more percent of one's body weight due to water loss is linked to a drop in blood volume. When this occurs, the heart must work harder to move blood through the bloodstream. This can cause muscle cramps, dizziness and fatigue and even heat illness. Dehydration remains the number one performance inhibitor among athletes even when temperatures plummet in winter. Here's how to stay on top of your fluids this winter to insure proper hydration:

1. Don't Wait Until You Are Thirsty
At the onset of thirst, an athlete is already 3 percent dehydrated, reducing performance by 15 percent. To prevent dehydration, sip fluids throughout the day until your urine flows clear to pale yellow. Daily fluid needs vary depending on body composition and weight. Check out the kick-ass Hydration Calculator at www.beverageinstitute.org to determine your personal hydration needs.

2. Top Off Your Tank Before Training
Before you go conquer the cold, top off your tank by sipping 0.5L-1 L of fluid one to two hours prior to exercising, especially if you work out first thing in the morning. After an overnight drought, many people wake up with 1 to 2 percent less body water, which can severely affect the efficiency of a workout. Choose water before a workout, but if you're prone to cramping, consider a sports drink or salty snack like pretzels with your water. Be creative with your fluid intake, as this equation factors in not only water but non-caffeinated and non-alcoholic fluids as well. Also, try adding a hydrating fruit like melon at breakfast or a hot bowl of soup at lunchtime for added hydration. Ensuring proper, balanced pre/post workout nutrition can also eliminate the need for additional artificial supplementation during training sessions.