Hydration, especially in the hot summer months, is important. For athletes, a 2 percent body-weight loss during exercise can start to affect performance. So how often should I drink water?

Water is best absorbed by the body when taken in consistently throughout the day and in small amounts. Downing a 16 ounce bottle of water floods the body with more than it can absorb at one given time, resulting in more being excreted. (Hello, bathroom trips!)

Related: How to Avoid Dehydration Before a Race

Instead, set a timer — such as the one on your phone — to go off every 60 minutes. When it goes off, take 3-6 gulps of water. Reset the alarm and forget about it. Let’s say you start at 7 a.m. By the time you have dinner, you could have had a minimum of 40 ounces of water.

And don't forget about race hydration, either.

Related: The Best Smart Water Bottles to Battle Dehydration

Daily hydration is Day 9 in our 31 High-Performance Habits Series.

Water and gravity is all you need. Download the Spartan Bodyweight Program.