You're All Wet! (Hydrated that is)

This is an issue thankfully that many organizations have taken seriously in the last 15 years.
I still swap stories with some of my fellow 'Ole Heads' on how not only were not allowed to drink water during practice (football), but some genius thought it was a good idea to take salt pills during intense sport activity!

Thank the creator those days are long gone. It is a forgone fact that the more active you are, the more fluids you need to take in. Let's get this straight: By fluids I mean water! Not some caffeine laced so call energy drink that gets you 'high' one minute and has you on an IV the next!

From sportsmedicine.about.com:
Adequate Fluid Intake for for Athletes
Because there is wide variability in sweat rates, losses and hydration levels of individuals, it is nearly impossible to provide specific recommendations or guidelines about the type or amount of fluids athletes should consume.

Finding the right amount of fluid to drink depends upon a variety of individual factors including the length and intensity of exercise and other individual differences. There are, however, two simple methods of estimating adequate hydration:

Monitoring urine volume output and color. A large amount of light colored, diluted urine probably means you are hydrated; dark colored, concentrated urine probably means you are dehydrated.
Weighing yourself before and after exercise. Any weight lost is likely from fluid, so try to drink enough to replenish those losses. Any weight gain could mean you are drinking more than you need.

Hydration should be a significant part of your meal planning. Start pounding the water days before any exercise takes place. Your active muscle is always absorbing water, so 'whaddya' think? Maybe you should have a constant intake of water? Hmmmm.

Get your customized strength and conditioning, nutrition, and hydration plan here

Here is today's feature exercise from the US Sports Online Strength and Conditioning System:

This one has many uses in sport. Great for basic balance, leg drive, and core strength for football and other sports.

Box Step with Barbell & Knee Drive 1. Stand behind box and place one foot on top of box, heel close to the closest edge. Hold a barbell on your shoulders. 2. Push off the box and explode vertically and drive your other knee up towards your chest. Complete the prescribed number of reps. 3. Repeat with other leg and continue according to prescribed number of repetitions.