The importance of hydration

Temperatures can soar upwards of 130¼ F within the confines of a racecar, and outdoor temperatures and humidity levels can raise the stakes of dehydration even higher.

For drivers, dehydration can mean muscle cramps, reduced mental acuity, slower reaction times and ultimately, the difference between a good finish and a bad one.

Drivers can lose up to several pounds of body weight through perspiration throughout the course of an event. By the time you actually get thirsty, you're most likely already on your way to becoming dehydrated. Don't wait until the last minute before the race starts and then try to chug a gallon of water. The American College of Sports Medicine guidelines recommend paying close attention to hydration levels during the 24 hours leading up to a sporting event.

How much should you be drinking before, during and after a race? Calculating your "sweat rate" — the amount of fluid you lose through sweating each hour in the car under normal conditions — can help you figure out exactly how much fluid you should be taking in during a race.

To determine your sweat rate, add the ounces of weight you lose through sweating and the ounces of fluid you usually drink during an event. Then, divide that number by the number of hours you spend behind the wheel in a typical race. This is the number of ounces of liquid you should be drinking each hour to replace lost fluids during a race or event.

For instance, let's say you lose 32 ounces (two pounds) of body weight through sweating and you drink 16 ounces of water during a race. Add those two numbers together to get a total of 48 ounces. If the race is three hours long, divide 48 by 3 to get a sweat rate of 16 ounces. In this case, that's how much water you should be drinking each hour when you're out on the track to stay hydrated.

Dehydration doesn't stop when you turn the engine off, either. Try to drink at least 16 oz. of water after an event as well to keep the hydration going.

Staying hydrated doesn't require any fancy equipment or beverages — water does the trick just fine. Sports drinks or new "fitness waters" are other good options, upping the ante with electrolytes such as sodium and potassium.

What not to drink? Stay away from carbonated soft drinks, coffee, tea and juice. Beverages that contain caffeine and sugar can leach absorption, making them much less effective in replenishing fluids than good old-fashioned H2O. Fizzy drinks can create gas in your stomach, and burping or hiccups are definitely not conditions you want to deal with when you're mind is on who's ahead on the track.

Make sure whatever form of hydration you opt for isn't too hot or cold; extreme temperatures can make beverages more difficult for the body to absorb fast.