Elite athletes curb water intake after 4 p.m. — a top nutritionist explains why you should consider it too

Athletes need to drink more water the harder they exercise, but too much late in the day can disrupt sleep.

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• Good hydration can improve your energy, mood, and focus, but timing is important.
• An elite sports nutritionist explains how much water you need, and when to drink it.
• Look for three key signs of dehydration, and eat more hydrating foods with electrolytes.

Hydration plays a huge role in performance, mental focus, physical stamina, and recovery.