Every cell in our body needs water. Athletes especially need a lot of water before, during and after games because they are using that water to fuel their bodies. It's important to remember that by the time an athlete feels thirsty, he or she is already slightly dehydrated. Athletes should monitor their thirst and remember to drink plenty of water at all phases of a game or practice. Also watch for signs of excessive dehydration: nausea, headache, cold or clammy skin, vomiting, muscle cramps and light-headedness.
Every cell in your muscle tissue needs water to perform. Your body is actually 60-70% water, and needs water for very important processes including regular digestion, helps maintain your temperature, and also the transport of nutrients. you should have 6-8 oz of water 2 hours before your game, and then again, 6-8 oz 1/2 hour before your game or so.
W-U-T. W stands for weight. so the ideal way to monitor your hydration is to weigh in and weigh out and then replace your fluid accordingly.
You want your urine to be light yellow to clear, that means your hydrated. That is a great way to tell each and every day what your hydration status is.
By the time you are truly very thirsty, it is already too late, your body is in slight dehydration. Make sure that you are drinking consistently throughout the day, and as much as you can, bring a water bottle with you everywhere you go. Some signs you want to look out for excessive dehydration include: nausea, headache, cold/clammy skin, vomiting and, worst case scenarios, muscle cramps, dizzy/light hotheadedness.