English to Chinese Social Sciences Sports / Fitness / Recreation peak performance

2. High-function fluids.
Fluids are essential to high performance. During high activity, fluid losses increase the risk of heat cramps, heat exhaustion, or heat stroke. Drink before, during, and after an event as part of your exercise routine. Get into the habit of drinking lots of fluids even on days when you aren't working out. Water, sports drinks, fruit and vegetable juices, or mineral water are good choices. Cold water or sports drinks are recommended for workouts, training sessions, and competitions. Alcohol and caffeine are dehydrating and don't count as part of your hydrating fluid intake. Drink 14 to 20 ounces (400-600 ml) 2 hours before a workout and 5 to 12 ounces (150-350 ml) every 15 to 20 minutes during exercise.