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.
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
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)
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.
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.
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.
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
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.
Have additional questions about hydration? Our therapists at Move Strong Physical Therapy are happy to answer them.
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.
Fink, H. H., & Mikesky, A. E. (2021). Practical applications in sports nutrition. Burlington, MA: Jones & Bartlett Learning.