Hydrate
Hydration for Athletes
Hydration needs and strategies for athletes are highly variable, depending on factors such as the type of activity, duration, temperature, and the individual’s weight and height. So, it’s important for athletes of all kinds—whether you are a pro, a weekend warrior, or a kid playing ball—to find the right approach and products to meet your individual needs.*
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)
What Should I Drink?
Water is efficient, easy, and usually the best bet for hydration. Plain water, water flavored with fruits and herbs, and sparkling water are all great options. However, sparkling water should be avoided before and during activity as it can cause bloating and discomfort.
Athletes can also consider their individual needs and determine if it would be appropriate to enhance their hydration and support performance with these common nutrients and ingredients.
Added Sugars
While in many cases it is recommended that we limit or avoid added sugars, they can actually play an important role for athletes. Both naturally occurring and added sugars (which are carbohydrates) can provide quick energy if needed right before or during activity. Additionally, sugar helps with rehydration following activity by “shuttling” fluid and electrolytes into cells. Just monitor your tolerance—particularly before or during activity—as an overload of sugar could cause some stomach discomfort and affect performance.
Did You Know?
Chocolate milk is a favorite post-activity beverage for many athletes, offering carbohydrates which may help replenish energy stores and the protein shown to support muscle repair.
Vitamins
Many sports beverages offer different vitamins to quickly supply the body with nutrients, some of which—such as vitamin C—have an antioxidant effect that could be helpful for repairing tissues that were damaged during activity. Use caution, particularly with youth athletes, to avoid hypervitaminosis. This is a condition of high levels of vitamins which can lead to various symptoms (including toxicity). It is a myth that a high intake of water-soluble vitamins does not pose any risk.
Electrolytes
Electrolytes refer to minerals that are involved with fluid balance in and outside of our cells. Sodium, chloride, potassium, magnesium, and calcium are the main electrolytes when it comes to hydration and fluid balance. In addition to regulating fluid balance, electrolytes have been shown to help prevent or lessen muscle cramping, as they are involved in electrical activity and muscle contraction.
For athletes, the main goal is to replace electrolytes lost in sweat. This can be done by following a healthy pattern of eating, but for long (over 1 hour) or vigorous activities where excessive sweating is experienced, a sports drink or electrolyte replacement option might be appropriate.
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.
