We regularly have athletes who under drink water, sports drinks or forget all together to bring fluids to the gym. There is never a good time, while training or competing to be without water.
Today’s post will go over specific tips and information regarding hydrating, dehydrating (post activity) and how to keep the body in an optimal place for high level performance !
While specific hydration needs can vary based on factors like individual differences, climate, and activity levels, here are some general guidelines for high school athletes:
- Daily Water Intake:
Aim for at least 5 x (16 oz) bottles of water per day. This baseline can increase depending on factors like climate and individual sweat rates. If you are an in-season athlete, fluids will need to be increased. Carry a reusable water bottle to make sipping throughout the day easy and convenient.
Pro Tip: Weigh yourself before an after games. If you body weight is 200 lbs per game and you dropped 3 lbs, your weight is now 197 lbs.
– You should drink at least 3 lbs. or 48 oz. of water through the rest of the evening to replace the water lost by sweat.
– Weigh yourself at the end of the night and the next morning to make sure you are back at your 200 lbs initial weight. - Pre-Exercise Hydration:
Consume about 16-20 ounces of water 2-3 hours before exercise to ensure you start your activity well-hydrated. An additional 8 ounces about 20-30 minutes before the activity is also beneficial. - During Exercise:
During workouts or practices, aim to drink about 7-10 ounces of water every 10-20 minutes, especially if the activity is intense or lasts more than an hour. For prolonged and intense exercise exceeding 60-90 minutes, consider a sports drink to replenish electrolytes. - Post-Exercise Rehydration:
After exercising, it’s crucial to replace fluids lost through sweat. Drink 16-24 ounces of water for every pound lost during the activity. Combining water with a recovery drink containing electrolytes can aid in optimal rehydration. - Monitoring Sweat Rate:
Weigh yourself before and after exercise. For every pound lost, drink 16-24 ounces of water. This helps you understand your sweat rate and customize your hydration plan accordingly. - Climate Considerations:
Hot and humid conditions increase fluid needs. In such climates, high school athletes should be vigilant about staying hydrated, potentially increasing their water intake to accommodate for additional sweat. - Individual Variations:
Everyone is different. Some athletes may need more water than others. Pay attention to your body’s signals – if you feel thirsty, drink. Dark yellow urine may indicate dehydration, so aim for pale yellow. - Balanced Electrolytes:
While water is essential, especially for shorter activities, for prolonged and intense exercises, consider sports drinks to replenish electrolytes like sodium, potassium, magnesium, and calcium.
It’s essential for high school athletes to tailor their hydration strategies to their specific needs and adjust based on activity levels, weather conditions, and individual responses. Consistency in maintaining proper hydration plays a crucial role in supporting overall health and optimal athletic performance.