Hydration is essential for athletes of any level, as it affects their health, performance, and recovery. But how much water should you drink, when, and what else can you do to stay hydrated and improve your performance? In this article, we'll explore some practical tips and strategies based on the latest scientific evidence and expert advice.
Water makes up about 60% of your body weight and plays a vital role in many physiological functions, such as regulating body temperature, transporting nutrients and oxygen, lubricating joints, and removing waste products. When you exercise, you lose water through sweat and breathing, which can reduce your blood volume, increase your heart rate, and impair your thermoregulation. This can lead to dehydration, which can negatively affect your performance, cognition, mood, and health. Dehydration can also increase the risk of heat-related illnesses, such as heat cramps, heat exhaustion, and heat stroke.
I'm a professional fighter, and my mornings always begin with drinking 1-1.5L of water infused with a pinch of Himalayan salt and a squeeze of lemon. This hydration routine has proven to be incredibly beneficial! Also, it makes me feel very good. During and in between strong training sessions, such as sparring, drills in pairs, etc., which means high sweating and cardio, I notice that my teammates often struggle with thirst and the need for water. However, I find myself completely satisfied and never thirsty if I hydrate like this before a session. It's a fantastic hack that I highly recommend trying. Believe me, incorporating this hydration technique will keep you from feeling thirsty during your workouts.
Coconut water (not the sugar-added stuff that's out there). Water fused w/lime and Himalayan salt. These seem to do the job efficiently. From a former high-level athlete who still currently works out 4-6 days/wk.
Hydration for footballers performance is key. Lack of hydration leads to fatigue & poor decision making. Pre hydration as per a players body weight is key to performance
I have to concur. During physical exertion, athletes lose fluids through sweat, emphasizing the need for adequate hydration to prevent dehydration and its detrimental effects on endurance and concentration. Proper water intake supports cardiovascular function, enhances muscle efficiency, and aids in recovery post-exercise. Athletes should prioritize staying hydrated to optimize their training, reduce the risk of heat-related illnesses, and ensure peak athletic performance.
An essential part of the human body is water. When we engage in physical activity, we lose water through sweating and breathing, which can reduce our blood volume, increase our heart rate and it can lead up to dehydration. It can definitely impact our performance as well. So drinking water as much as possible is always beneficial.
There is no one-size-fits-all recommendation for how much water you should drink before, during, and after exercise, as it depends on various factors, such as your body size, sweat rate, exercise intensity and duration, environmental conditions, and individual preferences. However, a general guideline is to drink enough water to prevent more than 2% of body weight loss due to fluid loss. This means that you should drink about 500 ml (17 oz) of water two hours before exercise, 150-250 ml (5-8 oz) every 15-20 minutes during exercise, and 450-675 ml (15-23 oz) for every 0.5 kg (1 lb) of body weight lost after exercise. You can monitor your hydration status by checking your urine color, thirst level, and body weight changes.
Ensuring proper hydration is pivotal for athletes' performance. Monitoring fluid intake tailored to the athlete's needs and the sport's demands is crucial. For instance, during the Tour de France, cyclists face extensive dehydration due to rigorous exercise and sweat loss. Teams monitor hydration levels, adjusting fluid intake to balance electrolytes and avoid dehydration-related performance decline. They use sophisticated tools like sweat rate sensors to determine precise hydration strategies, maintaining optimal performance levels throughout the race.
I carry around my 2L Water bottle like it’s my best friend and am continually sipping and listening to my body’s needs rather than measuring. I share this with Young Players and to encourage them I ask where there best friend is?
There’s a couple rules of thumb for everyday water intake, then you can get nitty gritty. 1. How’s your daily sodium intake? It’s a main electrolyte, so don’t be fear-mongered away from it. 2. Easy calculation for daily water: Body weight / 2 = total # of oz of water, then +15-20 oz per each hour of exercise. Taking body weight x .6 gets about the same number as well. 3. Drink water when you first wake up.
Half you’re bodyweight in ounces is my general suggestion and what I try to get myself on a daily basis. Solid guideline and most people have refillable bottles where 3-4 full bottles worth will hit this mark.
For athletes who struggle to feel like they drink enough water before, during or after training/competition, I recommend getting different water bottle sizes for each event based on how much you want to drink and stash in your training bag/back pack. 17oz water bottle during hour before exercise, 17 oz water bottle during 1 hour of exercise (4 oz every 15 min ) etc. It helps if your water is measured upfront to maximize the benefits.
Water is usually sufficient for hydration if you exercise for less than an hour at a moderate intensity. However, if you exercise for longer or at a higher intensity, you may benefit from drinking a sports drink that contains carbohydrates and electrolytes. Carbohydrates can provide energy and delay fatigue, while electrolytes can help maintain fluid balance and prevent cramps. A sports drink should have about 6-8% of carbohydrates and 460-690 mg of sodium per liter (32 oz). You can also make your own sports drink by mixing water, fruit juice, salt, and honey. Alternatively, you can drink milk, which has natural carbohydrates, protein, electrolytes, and water, and has been shown to be effective for rehydration and recovery.
For Sports Athletes, water is the most important drink to stay hydrated. You can also chose different drinks to remain hydrated and it is important to choose a sports drink that is appropriate for your individual needs.
Living water is the best thing you can drink, period! Some other options if you need electrolytes or want something that tastes good. I would avoid sugary drinks. There are many sugar-free electrolyte drinks on the market
Hydration for athletes is more than just drinking water; it's about optimizing performance and cognitive function. It involves tailored fluid intake, incorporating electrolytes, and monitoring hydration status. Proactive hydration strategies, considering individual needs and environmental factors, are essential for maintaining peak performance.
Es muy importante conocer las características de estos tipos de bebidas, ya que no todas han sido dise?adas para la misma función. Por ejemplo: - Los sueros o electrolitos orales, son bebidas cuya fórmula favorece la reposición de líquidos en forma inmediata evitando la deshidratación ocasionada por alguna afección médica. Aunque se consideran medicamentos o insumos a la salud no requieren receta médica para su venta. - Las bebidas para deportistas, son bebidas saborizadas no alcohólicas que reponen el agua, la energía y los electrolitos perdidos por el cuerpo humano durante el ejercicio. - Las bebidas hidratantes, son bebidas saborizadas no alcohólicas elaboradas por la disolución de sales minerales, edulcorantes u otros ingredientes.
Un apport glucidique et hydraulique avec des compléments électrolytes ou encore oligoéléments est recommandé. Là encore chacun doit apprendre son apport idéal : jus de fruit, eau minérale, eau minérale avec sodium ou boisson dédiée à l’effort.
Your food choices can also influence your hydration status and performance. You should eat a balanced diet that includes fruits, vegetables, whole grains, lean proteins, and healthy fats, as they provide water, carbohydrates, electrolytes, and other nutrients that support your hydration and performance. Some foods that have high water content are watermelon, cucumber, celery, lettuce, and yogurt. You should also avoid foods that can dehydrate you, such as salty snacks, alcohol, caffeine, and spicy foods, especially before and after exercise.
Nutrient timing is also an important consideration. Avoid big meals less than 2 hours before a performance. Longer workouts such as those by endurance athletes may require a snack or drink (energy gels, orange slices, banana, or sports drink) to keep energy readily available for use.
In my extensive experience with professional athletes, the importance of foods with high water content shouldn't be overstated. It’s more vital for athletes to understand their individual sweat rates and replace fluids accordingly. Regarding dehydrating agents, caffeine isn't as dehydrating as once thought. Education on periodising nutrition and creating a personalised hydration plan is key. This includes an abundance of fruits, vegetables, whole grains, lean proteins, and healthy fats, while being mindful of individual hydration needs and responses to different foods in relation to training and recovery. Nutrition periodisation as well as pre-training fuel, intra-fuel and how to recover a fundamental principles all athletes need to learn.
Athletes should focus on a balanced diet with hydrating foods like fruits and vegetables, which offer essential nutrients and aid recovery. It's important to be mindful of foods that can dehydrate, like salty snacks and caffeine, considering their timing related to exercise. A well-rounded diet is crucial for both hydration and overall athletic performance.
Fruits are high in H2O and can be more hydrating than drinking some waters. I would add a pinch of Celtic salt to each day. Your body will absorb more of the water you are drinking.
Certains fruits apportent de l’énergie mais aussi de l’eau et sont parfois mieux assimilés que des boissons pures. Des protéines ou des fibres sont également recommandées lors d’efforts sportifs.
Your hydration needs may vary depending on the environmental conditions and the type of exercise you do. For example, if you exercise in hot and humid weather, you may sweat more and lose more fluids and electrolytes, so you should drink more water and sports drinks, wear light and breathable clothing, and avoid exercising during the hottest part of the day. If you exercise in cold and dry weather, you may lose more water through breathing and have a reduced thirst sensation, so you should drink water regularly and wear layers of clothing that can trap heat and moisture. If you exercise at high altitude, you may have an increased urine output and respiratory water loss, so you should drink more water and avoid alcohol and caffeine.
Les règles de bases sont : plus l’effort est long plus l’apport doit être régulier et important. Plus l’effort est réalisé dans des conditions chaudes, plus l’apport doit être régulier et important. Attention à ne pas sous estimer les besoins lors de petits efforts ou encore dans le froid ou sous la pluie par exemple car pour maintenir une température optimum le corps va br?ler encore plus de calories dans des conditions froides !
Esta claro que las condiciones ambientales, la temperatura y el tipo de actividad fisica van a influir directamente sobre la hidratacion.
The environment plays an important role. If you are in Eastern States your hydration requirements are different comparatively in South Indian weather conditions. You need to wear clothes accordingly,.
The best way to stay hydrated and improve your performance is to develop a personalized hydration plan that suits your goals, preferences, and circumstances. You can start by measuring your sweat rate, which is the amount of fluid you lose per hour of exercise. To do this, you can weigh yourself before and after exercise, and record the amount of fluid you drink during exercise. Then, you can calculate your sweat rate by subtracting your post-exercise weight from your pre-exercise weight, adding the amount of fluid you drank, and dividing by the duration of exercise. This will give you an estimate of how much fluid you need to drink per hour of exercise to prevent dehydration. You can also adjust your hydration plan based on your urine color, thirst level, and body weight changes, as well as the type, intensity, and duration of exercise, and the environmental conditions. You should also experiment with different types and amounts of fluids and foods, and see how they affect your performance and recovery.
Our hockey players set a daily water intake goal based on their body weight. They divide it throughout the day to create a consistent routine. We use reminders, like alarms and apps, to prompt regular water breaks. The coach asked them to carry a reusable water bottle for easy access. Also it’s necessary to pay attention to body's signals, like thirst and skin quality.
Throughout my football career at Kansas State University and in the NFL - especially when playing for the Miami Dolphins - hydration simply needs to become a habit. In hot, humid weather, especially in July and August with the demands of training camp and your job on the line, you can’t risk even the slightest dips in performance and dehydration is one that occurs often to inexperienced athletes. Creating a consistent habit is the best way to stay on the forefront of hydration. At this level of demand, it includes so much more than just water and making sure you’re receiving the all of the nutrients your body needs.
Creating a personalised hydration plan is key for athletes. Start by calculating each athlete's sweat rate: record pre- and post-exercise weights (in minimal clothing, post-wipe down) and factor in fluid intake during exercise. This method gives a basic sweat rate, which can be refined with advanced electrolyte sweat testing for more personalised recommendations. Ensure athletes begin hydrated, checked with a refractometer, and aim to keep fluid loss under 2% during exercise to avoid performance impact. This individualised approach tailors hydration to each athlete's specific needs, optimising their performance.
I think it is quite important as well to understand our own body. Each individual might tolerate a different amount of water before, during and after the effort. Reading about average or threshold quantities is great but developing a sense of whether or not a certain quantity might advantage me or disadvantage me for a competition is key.
Before you exercise, ensure you're well-hydrated by drinking fluids throughout the day leading up to your training or competition. Keep an eye on your urine color – a light, pale yellow means you're properly hydrated, while a darker yellow may signal dehydration. Maintain a balance of electrolytes by consuming sports drinks or electrolyte-rich foods, especially during intense or prolonged activities. Create a personalized hydration plan based on your body weight, sweat rate, and the environmental conditions you'll be in. During exercise, aim to drink fluids regularly at intervals, targeting about 7-10 ounces every 10-20 minutes, depending on the intensity and duration of your workout.
I add LMNT electrolytes to 1L water bottle each morning and ensure I have it finished my the time I get to work. Doing this daily and consistently for the last few months I have seen incredible change in my energy and how I perform tasks that require a lot of thinking.
Pairing good hydration with a good nutritious diet. These 2 go hand-in-hand not only as fuel for your body to perform well during practice session & games but, it helps maintain your body weight & muscle mass. During Pre-season training, before every session & afterwards, we had a mandatory weight check. This was to ensure that all the athletes were taking the right care of themselves nutritionally outside sessions & missing your "weigh-out" automatically excluded you from the next session in the afternoon. To maintain a high level of performance, always maintain a good diet & the work you do away from the training ground will gradually translate to higher/better performance level. 1+1 will always equal 2...!!!
Health Educator | Veteran | Content Creator & Marketing Strategist | Health Coach
One thing I found helpful for my athletes is having them steadily drink water throughout the day, opposed to drinking larger amounts at once. It’s very hard to perform optimally while bloated or carrying around excess water weight. I also encourage my clients to avoid excess amounts of caffeine because caffeine can have diuretic effects which can lead to them becoming dehydrated. I would also recommend having your daily intake of minerals and vitamins such as potassium, magnesium, and sodium to maintain healthy electrolyte balance in the body. I hope this helps!