• Calla Doh

Hydration Tips for Athletes

According to a 2020 Havard study, over half of all children and adolescents in the U.S are not meeting their daily hydration needs. More shockingly, nearly a quarter of the participants in the study reported drinking no plain water at all. A lack of hydration can have adverse effects on an athlete’s performance, recovery and overall health. Staying hydrated before, during and after workouts replaces the water lost through sweating and is essential for thermoregulation. According to Brittany Wehlre, a performance dietitian at Children’s Hospital, “Almost every measurement of performance – aerobic endurance, strength, power, speed, agility and reaction time – decreases with as little as 2% dehydration.” Here are some tips on how to stay adequately hydrated as an athlete!


  1. Calculate your recommended, daily water intake. Athletes should be drinking ½ - 1 ounce of water per pound of body weight. For example, an 120-pound athlete should be drinking at least 60 ounces of water a day.

  2. Carry a water bottle around everywhere! Whenever you think of it, take a couple sips of water.

  3. Find the right water bottle for you. Personally, a reusable water bottle with a straw (such as a Hydro Flask) helps me drink more water because of the convenience of a straw lid. You can also keep extra bottles of water in your car or your sport backpack so that you are never short of water.

  4. Set hydration goals throughout the day. For example, you can aim to finish a liter of water by lunchtime and a second liter by dinner time.

  5. Flavor your water with drink mixes! My all-time favorite drink electrolyte mix company is Liquid IV. It has hydration and energy multipliers that you can add to your water for practice. Best of all, the mixes come in an array of flavors such as guava, lemon & lime and passion fruit that make your water taste amazing.


Source: https://www.childrens.com/health-wellness/the-importance-of-hydration-for-young-athletes#:~:text=As%20athletes%20exercise%2C%20the%20core,heat%20stroke%2C%22%20says%20Wehrle.

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