Hydrate
Importance of Hydration
Proper hydration regulates body temperature and helps you cool efficiently, minimizes muscles cramps, and improves your ability to quickly recover from training. Even just a small amount of dehydration can negatively impact performance. According to research, over 50% of all athletes—from youth to professional sports—start their activity insufficiently hydrated. Starting exercise without proper hydration and experiencing additional fluid and electrolyte loss through sweat means many athletes are:
- at greater risk for injury
- missing the opportunity to perform at the top of their game
“Do not consider a meal or snack complete without fluid. Also, make sure you’re taking small sips frequently throughout the day. It is the best way to help the body absorb the fluids.” Christine Dziedzic, Professional Sports Nutritionist
Hydration Tips and Strategies
When and how much should I drink? Nailing down a hydration routine that works takes some trial and error, but everyone needs a place to start. Below are some sports hydration strategies to try as you explore what’s right for you.
Hydrate Early
- Kids & teens – drink 8 oz. of water when you wake up
- Adults – drink 16 oz. of water when you wake up
Hydrate Often
- Drink at regular intervals
Aim for at least half your body weight in ounces per day - For example, 100 oz. (throughout the day) for a 200 lb. athlete
- Drink 8-16 oz. of fluids within 2-4 hours before activity
- Continue to drink during activity to avoid dehydration
- Replenish fluids lost to sweat following activity (drink beyond your thirst)
Make It Routine
Athletes want to be well-hydrated while avoiding the “sloshing” sensation that can come with too much fluid at once. Here is a checklist to see if you’ve hit the sweet spot:
- I feel comfortable and energized during activity
- I am not experiencing muscle cramps
- I do not have signs of dehydration, such as thirst, headache, fatigue, dizziness, nausea, high body temp, or irritability
- My urine is light yellow
Did You Know?
For every 20 minutes of play, a young athlete should drink about 10 gulps of water. (1 gulp = ½ oz. of fluid)
Did You Know?
Studies suggest that caffeine may increase alertness and delay fatigue. And contrary to popular belief, caffeinated beverages can help you hydrate (particularly if you are used to consuming caffeine). However, keep in mind that excessive amounts:
- could have a diuretic (anti-hydrating) effect, even for regular consumers
- have the potential to put athletes over the National Collegiate Athletic Association (NCAA) threshold
Caffeine is not appropriate for athletes younger than 18 years old, so youth athletes should stick to non-caffeinated beverages.
Beverages
Additional Resources
*This content is for informational and educational purposes only and is not intended as, or to be used as, a substitute or replacement for medical advice, medical nutrition therapy, or individualized nutrition counseling. Individuals should work with a qualified health care provider and/or certified sports nutrition specialist for individualized advice and recommendations.