Your body is made up of over 65% water (muscles, the heart and the brain are around 75% water)! Follow these hydration tips to help ensure top performance in sports.
Being properly hydrated helps to bring oxygen to your muscles, gets rid of waste, helps to keep your joints lubricated, and organs protected. The constant movement and exertion in sport and activity often results in substantial sweat losses from the body, which can lead to significant dehydration and decreased performance.
Studies have shown that even a 2% loss in body weight during exercise can impair performance by up to 25%. That’s why it’s important to hydrate throughout the day, pre, during, post workouts, training and games.
Your goal: Half your body weight to your full body weight in ounces.
- Example: 250 lbs. = 125 – 250 oz. of fluid per day needed. There are 33 oz. in a liter, so that is approximately 4-8 liters of fluid per day. Drink early and drink often!
- During practices, workouts and games, try to take at least a few gulps (4-6 gulps) of fluid during breaks or every 10-15 minutes. If your practice or workout is lasting longer than an hour, or your are in hot/humid conditions, be sure to include additional electrolytes and carbohydrates to enhance hydration and energy. Practice how much and what you can tolerate to make the most out of your performance and hydration!
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The minimum amount should come from water, but everything counts, including your shakes, sports drinks, 100% fruit juice, soups, milk in cereal, etc.
It’s important that they fit into your overall fueling plan. Fruits and vegetables are fluid that you chew! A diet rich in fruits and vegetables help with hydration, too. If you are on the low end of your needs, increase gradually each day. Remember: pure caffeine (not coffee/tea) and alcohol enhance dehydration.
The easiest way to check hydration status – the color of your urine! You want to aim for a lemonade color -vs- an apple juice color.
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