One of the most important aspects of leading an active lifestyle is staying hydrated while competing, having fun or keeping fit. On May 11, I competed in one of the toughest races I have yet encountered, the Spartan Sprint in Montana.

The day was mild and not overly warm. The course had 38 obstacles and a couple of miles of steep vertical trails to climb. As the race progressed I started feeling the effects of dehydration including leg cramps and a noticeable lack of energy. Dehydration impacted my overall performance and led to a disappointing finish.

After the race I reviewed my pre-race prep and it seemed that I had done everything right. I had consumed about 80 ounces of water the day before, drank about 24 ounces of water two hours before the race, ate a healthy meal the evening prior, plus limited my caffeine and alcohol consumption.

But let's take a look at what may have gone wrong.

First we need to understand that water is the most critical nutrient for the human body. Since our internal organs are made up of approximately 60 percent water and our muscles are made up of 70 percent water, you have to keep your body hydrated daily.

When we are working out or being active, our body uses water for metabolic function and temperature regulation. The more active you are the more water is lost via sweating, breathing and urination. Your body has a constant need to stay hydrated. On average we need to consume between 80 and 100 ounces of water each day to keep our hydration in balance. Depending on the foods you eat, it can provide approximately half the daily fluid intake needed for your body. When eating fresh fruits and vegetables, for example, you are resupplying your body with water - and the more water dense your food is, the quicker it digests.

So if I did everything right why did I dehydrate?

The first area I failed in was not establishing a hydration protocol that took in all the conditions and physical demands of the race. The day of the race started cool, but warmed up later in the day. The other misstep was I underestimated access to water on the course. The event was more than four miles with a lot of vertical climbing, and only two water stations. Since the course had so much vertical climbing the intensity and duration of excursion pushed my body to require more fluids.

When you lose fluids through sweating and breathing your body starts to take water away from the muscles. Standard rule of thumb is to intake three to six ounces of water every 15 minutes during heavy exercise. This should help reduce the chances of muscle cramping from dehydration. After taking a closer look at where I went wrong, it was poor planning based on under estimating environmental factors, water availability and poor pre-race hydration that caused me to dehydrate.

Now what should be considered before starting a hydration protocol that works?

First establish the duration, type of exercise, or activity and the weather factors the day of the event. If your activity is light to moderate exercise lasting less than an hour, and the weather is not hot or overly humid, you will only require minimal hydration. If your exercise or activity exceeds one hour or is physically demanding in nature you will want to have access to adequate water. You will also want to factor in the amount of time for the activity and add a healthy sports drink or gels, which will supply additional carbohydrates and electrolytes in an endurance setting. And always remember to significantly increase your fluid intake in hot or humid weather.

A proper hydration protocol will consider all the unique aspects of the activity. As mentioned, plan your fluid intake around the type of activity, the time you will be doing the activity, level of effort and environmental factors such as air temperature, sun exposure etc.

The next aspect to setting up a hydration protocol involves planning around an athletic event.

It is critical to know what type of water or sports drink access will be provided if you're going to compete in the event. If it is a 5K, 10K, half or full marathon, for example, race organizers will have water stations positioned with proper frequency on the course. On average this works out to be one water station every 1.5 miles. So in a 5K run for example expect one water station at the halfway point and finish line. Some full marathons will have water stations every mile so you can consume fluids at smaller volumes and at a convenient pace based on your body's need and environmental conditions.

One other point to consider is carrying gel packs, which can give you much needed carbohydrates and electrolytes to maximize your endurance and also help reduce the chance of dehydration. Also, if you plan to carry your own water, you must factor in the convenience and feasibility of that decision. If you're like me carrying your own water can become a distraction and take you off your pace in a race.

Finally, any good hydration protocol will include a post-exercise fluid replacement plan. Hydrating after your activity is key and can make a big difference regarding your physical recovery and healing process. Your body needs hydration to correct any fluid loss accumulated during the activity or event. The best rule of thumb is to slowly hydrate within the first two hours after the activity. Your body will process and rehydrate more efficiently by drinking smaller, more consistent amounts of fluids during your cool down and recovery period within that two-hour post event window.

In closing here are a few basic signs and symptoms of dehydration: Thirst, irritability and body pain, headache, muscle weakness, dizziness, muscle cramps, nausea and reduced performance. If you become extremely dehydrated it can lead to heat stroke, vomiting and loss of consciousness. It is very important to seek medical help if you or someone you are with becomes dangerously dehydrated.

Correction:

In last week's "What's SUP this summer" column I had indicated that using a personal flotation device or PFD was optional on your paddle board. In 2008 the U.S. Coast Guard made a legal determination that paddleboards are vessels when used outside of a swimming, surfing or bathing area and therefore subject to applicable regulations as a vessel. The state of Idaho requires that you must have a personal flotation device with you on your paddle board while on the water.

Judd Jones is a director for the Hagadone Corporation.