By MARCUS MILLER

The Mirror reporter

Hydration is very important in all activities, anything from working out, playing a sport, and even just sitting working on homework. A body needs water to function properly and keeps it running at its best. So when do people need to stop and make sure to hydrate?

Doctors recommend rehydrating every 15 to 20 minutes based on the activity. The more a person sweats the more they should stop and rehydrate.

Before every activity that involves physical work, drinking about two cups of water or 16 ounces will help keep the body hydrated. This will help allow the body work for longer durations and help to keep from cramping.

Not staying hydrated affects everything from coordination, memory and overall performance in everyday activities.

“It impacts everything that you do and if you don’t believe me, try going a week being dehydrated and see how you feel,” fitness instructor Duwayne Behnke said.

As little as two percent of dehydration can affect the whole body. This can cause losses of about five percent of body weight which can decrease the body’s capacity for work by about thirty percent. Other factors like stress and lack of sleep make a huge impact on daily life.

“I feel we don’t get enough water in the day and that affects us more than anything else,” Behnke said.

But water isn’t the only thing our bodies need. When rehydrating, replenishing electrolytes such sodium, potassium and magnesium and nutrients is important because they are lost when sweating.

Sports drinks such as Gatorade, Powerade and other sports drinks will help replenish electrolytes. It is also good to eat a small snack such as a granola bar about an hour before the activity to help stock up on some protein and nutrients.

There is a very simple rule to follow which is the 8×8 rule. This is to drink eight fluid ounces eight times a day. This is about a half-gallon minimum. The more taken in throughout the day the better.