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Proper rest and nutrition are necessary for optimal athletic performance and preventing injury. If you do not get enough sleep and/or not consume an adequate diet, you will only put additional strain on your internal organs and muscles. This will hold you back and could set you up for injury. A key component of the proper nutritional balance is hydration: dehydration of as little as 2% can affect physical performance, making injury – as well as fatigue, headaches, and nausea, more likely. Even people with relatively sedentary lifestyles should drink at least 64 ounces of water each day, and active people should be sure they drink at least 8 additional ounces for each half hour of exercise.