Hydration for Highschool Athletes

Hydration is one of the top concerns for indoor and outdoor sport athletes. A good hydration plan can support performance on the field, keep you mentally sharp and alert, aid in the recovery process, and keep you in the game longer. Regular intervals of hydration during training as well as pre-hydration and re-hydration are imperative for athletes to train and compete at a high level.

An athlete’s fluid needs depend on many different factors such as intensity, duration, environment, clothing, equipment, and body composition, to name a few.

practical tips to stay hydrated:

-Drink ½ your weight in fluids every day. Example:150# athlete should drink 75oz/ day.

- Drink~ 16oz of fluid 2 hours before training.

-Drink~ 8oz of fluid 15-30mins before training.

-Sip on sports drinks during training in hot, humid weather or when training is over 1 hour long.

-Carry a reusable water bottle.

-Replace the sodium lost in sweat by snacking on salty foods- beef jerky, pretzels, cheese, and crackers.

-Drink 16oz of fluid for every # lost during training (this requires you to weigh yourself before and after)

-Assess hydration status is checking out your urine for balance. See the chart below.

 (If your urine is clear, you may need more electrolyte or nutrients and if you urine is darker towards the orange color, you need more fluids.

Going into training dehydrated or not having a supportive hydration plan puts you at a major disadvantage. As little as a 2% of body weight loss through sweat delays your brain function and performance. There are tons of different convenience products on the market to help you stay hydrated. For some athletes, drinking water throughout the day and a sports drink when training for over an hour (or if they are heavy sweaters) can hit their hydration goals. If you are struggling to consume enough fluids, water, crystal light, sparkling water, sports drinks, milk, and juice can all be counted towards your fluid intake for the day.