Staying hydrated is important, no matter your daily activities. Still, athletes and people who live active lifestyles especially need to keep on top of hydration. Whether pounding the pavement or dominating the pickleball court, staying hydrated can be a game changer.
Sweating is an easy way to deplete your body of essential fluids and electrolytes that fuel your body. Staying hydrated as you run trails or train in the gym helps replenish these fluids and reach peak performance.
Let's talk about hydration for athletes and how to ensure you're drinking enough fluids and electrolytes.
WHY IS HYDRATION IMPORTANT FOR ATHLETES?
Your body works like a machine and needs water to stay lubricated and functioning. When you're physically active, your body sweats to help regulate your body temperature. But as you cool down, sweating also causes you to lose essential fluids—increasing your risk of dehydration.
Rehydration helps replenish all those lost fluids and keep you moving. Dehydration hurts your overall bodily function and affects your athletic performance, recovery, and endurance.
Hydration is even more important for athletes because they constantly lose vital fluids and salts! Training and playing sports can make athletes lose up to 2 quarts of fluids every hour. If you're an endurance athlete—or even go on a strenuous hike or bicycle ride—you can lose up to 3 quarts every hour.
It's also important to remember to replace electrolytes. These mineral salts are essential for proper hydration and muscle and nerve function. Even if you drink enough water, not replacing electrolytes can cause dangerous fluid and electrolyte imbalances. Sports drinks and electrolyte packets are popular ways for athletes to rehydrate because they replenish electrolytes and water.
GOALS OF HYDRATION
Proper hydration helps build the foundation your body needs to keep you moving. Athletes need to stay hydrated for:
- Muscle growth and repair: Hydration and muscle growth are closely intertwined. Dehydration slows down muscle growth and repair, increasing your risk of injury. Proper hydration ensures you're fueling your muscle strength and recovery.
- Athletic performance: Studies show mild dehydration can reduce an athlete's endurance, power, and coordination. Staying hydrated helps regulate your body temp, maintain blood volume, and lubricate joints for peak performance.
- Improved mood and focus: Dehydration can zap your energy and focus. We all know feeling groggy and distracted can hurt your game and motivation. Staying hydrated helps keep your energy and spirits up for the big event.
HOW MUCH WATER SHOULD AN ATHLETE DRINK
Hydration recommendations for athletes differ from the blanket "eight glasses a day" recommendation. That's because athletes need more fluids to replenish all the water lost as they sweat their way through a run or game.
Athletes should aim to rehydrate every 20 minutes. Adults need to drink about 6-12 ounces of water every 20-ish minutes. Teens may need more with 11-16 ounces, while kids only need 3-8 ounces.
Athletes with a particularly intense workout, practice, or game should also create a strategic hydration plan to replenish fluids and electrolytes. Johns Hopkins' athlete hydration plan looks like this:
- Before the activity: Drink 24 ounces of electrolyte water or sports drink 2 hours before.
- During the activity: Drink water every 20 minutes. Switch to electrolyte water or sports drink if the activity lasts 45 minutes to an hour.
- After the activity: Drink 16-24 ounces of water or sports drink to rehydrate.
HYDRATION TIPS FOR ATHLETES
For even more customized hydration, you can chat with a sports nutritionist to help cater your hydration plan to your activity level, health, and climate. Additional athlete hydration tips include:
- Sip through your workout: Jumping around and exerting yourself doesn't mesh well with chugging water. Frequently take sips during athletic activities, aiming to drink at least every 20 minutes.
- Don't skip electrolytes: Drink more electrolyte-enhanced drinks if you're sweating heavily, working out for extended periods, or moving in hot environments. Sports drinks, electrolyte hydration powders, and coconut water all provide electrolytes.
- Rehydrate during recovery: Make sure you keep drinking water throughout the day as your body recovers from intense workouts and sporting activities.
- Don't wait to feel thirsty: Thirst is an early sign of dehydration. Stay on top of hydrating before, every 20 minutes during, and following activities.
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