Optimal Hydration
Did you know that thirst is a sign of dehydration? Dehydration of just 1 to 2 percent of body weight can negatively impact athletic performance, especially when exercising in hot and humid weather. Yet, many athletes don’t drink enough before, during, and after their workout and by the time thirst hits, it may be too late to quickly recover.
Here’s how much athletes need to drink, why hydration is so vital to performance and the best beverages to consume.
Why Hydration Matters
Optimal hydration is a key ingredient in the recipe for athletic success. That’s because water is essential for the body to function properly. It also helps regulate body temperature, transport nutrients, and maintain joint, muscle, and cognitive function.
Without adequate fluids, athletes may experience fatigue, decreased endurance, and slower recovery. Proper hydration also helps prevent cramps, dizziness, and other heat-related issues.
Create a Hydration Plan
A good hydration plan can make a big difference in how you feel during practice and competitions. It’s also important to be mindful of fluid intake at other times of the day, too. A great strategy is to carry a reusable water bottle throughout the day to have easy access to water no matter where you are. It is also possible to get water from certain foods, like milk and yougrt, plus fresh fruits and vegetables. Following a balanced diet, along with drinking enough fluid, can help athletes maximize their athletic performance.
What to Drink and When
Proper hydration varies for every athlete, as fluid needs depend on individual training intensity, environmental conditions, and personal sweat losses.
Monitoring urine color and frequency is an easy way to assess hydration status with the ideal color being light in color. Dark-colored urine often indicates that fluid intake has been inadequate.
Athletes should always begin training or a workout in a well-hydrated state. This chart provides a general overview of how much fluid to drink before, during, and after exercise.
| Before | Drink 16-20 ounces of fluid 2-4 hours before exercise |
| During | Drink 5-10 ounces of fluid for every 15-20 minutes of exercise |
| After | Drink 16-24 ounces of water, chocolate milk, or a sports drink for every pound lost during excercise. |
Typically water is best for hydration, unless you are training in hot and humid conditions where sports drinks may be a better option to replace fluid and electrolytes lost through sweat.
Remember that chocolate milk is the ultimate recovery beverage thanks to the balance of carbohydrates, protein, fluids, and even electrolytes it provides in every sip.
Bottom Line
By making hydration a daily habit and fueling up with the right beverages before, during, and after exercise, athletes can support performance, recovery, and overall health.
