The Importance of Hydration in Sports
Today we find that water is the most underrated supplement in sports. The majority of the population, including athletes, walk around dehydrated. A properly hydrated body is paramount for athletic endeavors whether on the court, pitch, or field; even 2% dehydration can lead to a 10% loss in athletic performance. Here are a few tips to keep in mind about hydration:
- You should drink half of your body weight in ounces of water. This means a 160 pound athlete should be drinking 80 ounces of water every day regardless of the level of activity.
- In addition to that base level of water intake, an athlete should be drinking 20 ounces of water 2 hours before practice or competition, another 20 ounces 15 minutes before practice or competition and again directly after.
- It takes over 24 hours to fully recover from dehydration. You will need to plan ahead and think of what you will be doing tomorrow instead of today.
- Avoid relying on sugary sports drinks to hydrate. They can be a useful tool to deliver carbohydrates during an intense practice or game, but often contain upwards of 20grams of sugar, and come in large containers. A 32 ounce flavored sports drink can have almost 14 teaspoons of sugar.
- Drink 24 ounces of water for each pound of body weight lost through perspiration during physical activity.
- If you are thirsty you are already dehydrated. Chapped or dry lips are signs of dehydration. A good measure is to look at the color of your urine. Pale or clear urine is a good indicator or proper hydration.
Following these guidelines will help you not only stay safe in these hot summer months (dehydration can lead to heat exhaustion and heat stroke) but will also help you perform at your absolute best.
Scott Krieger, USAW, CF-L1
Strength and Fitness Coach