8 Things that Will Dehydrate You Fast

Not drinking enough water before a sports competition

One of the most important things that you have to do before a sports competition is to drink plenty of water to stay hydrated. “Hydration before sports is 100 percent controllable,” says Goodson. According to experts, the recommended dose of water is between 16 and 20-ounce bottles of fluid every hour. 

Moreover, the American College of Sports Medicine recommends drinking 5 to 7 ml of beverages per kg of body weight at least four hours before exercise.