Written by McKenzie Watkins

Did you know that hydration is one of the most important concerns for an athlete? That’s because over half of our body weight is made up of water, and it's essential for life. It is arguably the most essential nutrient. 

Why Hydration is Important

Water is responsible for temperature regulation, lubrication of joints, and cell transportation in the body. Losing as little as 2% of total body weight due to water loss can negatively affect an athlete’s performance. During exercise, some of that fluid is lost through the skin by sweating. If this fluid is not replaced it can lead to dehydration which can then lead to:

• Less blood pumped with each heartbeat

• Less oxygen to exercising muscles

• Decreased performance 

• Quick rate of exhaustion 

• Decreased efficiency of removing toxins from the body 

• Increased risk of head injuries

How Much Water Should I Drink?

Most sources suggest consuming around drinking 3 liters of water a day. This, however, does not account for exercise! Follow these quick tips in addition to your daily fluid intake:

• Top off with 16-20 ounces of water up to 2 hours before practice or game

  • Don’t have 2 hours to prepare? Drink 7-12 ounces 15-30 minutes before activity

• Consume 6-8oz during exercise every 15-20 minutes 

• Be sure to start hydrating before you “feel” thirsty. Thirst develops after fluid is already lost

• Avoid carbonated drinks! (this can cause stomach issues)

• Avoid alcohol and energy drinks! (at least use in moderation)

What should athletes use to rehydrate?

While staying hydrated involves water intake, plain water isn’t always enough. Here are some additional foods and drinks to help rehydrate.

• During the day your hydration can come from many sources. This includes water, juice, milk, fruits, vegetables, soups, and so much more.

  • About 80% of hydration comes from fluids and 20 % comes from foods.

• With activity lasting less than an hour, water is sufficient for hydration. However, if longer than an hour, athletes will benefit from supplementing with electrolyte sports drinks.

  • Sports drinks containing carbohydrates supply muscles with energy that water alone can not. This leads to improved exercise capacity and performance.

  • Research shows that mouth rinses with sports drinks can improve performance at a similar rate as drinking it.

How to Stay Hydrated While Exercising

There are no exact rules for how much water to drink while exercising. Everyone is different, which means the intake of water can vary. However, here are some practical guidelines for athletes to stay hydrated.

During Exercise

Here are some guidelines for how athletes can stay hydrated during a workout:

• Keep fluids readily available

• Allow regular and frequent water breaks 

• Drink cool liquids rather than warm ones

• Allow athletes to consume accepted fluids of their choice for taste preference

• Encourage drinking water early during exercise

• Have athletes practice these habits during training and not only during games or competitions. 

Post-Exercise

Here are some guidelines for post-exercise hydration:

• Begin rehydrating right away

• Drinks and foods with carbs and sodium are beneficial 

• Plan ahead! Have fluids readily available 

• Avoid drinking large amounts of water in a short amount of time

How to Know If You Are Hydrated

Here are a few ways to check to see if you have consumed adequate amounts of water:

• Weigh-in before and after activities. For every pound lost during activity, drink 20-24oz of water. (this is super helpful during hot weather and conditioning phases of the season)

• Refer to the hydration chart below every time you urinate and adjust the amount of water as needed. According to the chart, ideal hydration for athletes leads to urination every 1-2 hours.

Proper hydration can help athletes perform at their highest level. You can avoid the effects of dehydration, including muscle cramps, dizziness, or other serious symptoms. We hope these tips help athletes of all levels stay hydrated.

Use These Tips to Stay Hydrated!

Have additional questions about hydration? Our therapists at Move Strong Physical Therapy are happy to answer them.

1. Fluids and Hydration. U.S. Anti-Doping Agency (USADA). https://www.usada.org/athletes/substances/nutrition/fluids-and-hydration/. Published June 16, 2020. Accessed August 21, 2020.

2. Fink, H. H., & Mikesky, A. E. (2021). Practical applications in sports nutrition. Burlington, MA: Jones & Bartlett Learning.