PROPER HYDRATION
Proper hydration is crucial for athletes to perform at their best, yet it's often overlooked. Consistent dehydration can wreak havoc on an athlete's performance. As they train or compete, they lose fluids through sweat and breathing.
Signs of inadequate hydration include dry mouth and throat, headaches, weakness, rapid heartbeat, lightheadedness, confusion, and thirst. Dehydration can negatively affect an athlete's performance by increasing the risk of fatigue and exhaustion, decreasing mental acuity and concentration, and impairing recovery. It also heightens the risk of injury.
Therefore, it is crucial for active individuals to ensure they drink enough water to maintain proper hydration levels!
6 tIPS FOR PROPER HYDRATION:
1 —
CALCULATE YOUR MINIMUM FLUID GOALS
Divide your body weight in half (in pounds) to determine the minimum amount of fluid (in ounces) you should drink daily. More fluid is needed on harder workout days to replace sweat and electrolyte losses.
2 —
Have A WATER BOTTLE
Carry a go-to water bottle throughout the day, during workouts, while training or in practices, and on competition days to help meet your hydration goals. Here are some recommendations:
Brita-Filtering - (20 oz) Never worry if your water is impure, this bottle will filter any water while you’re on the go.
Cactaki - (32 oz) Has hash marks printed on the side with hourly time markers that allow you to pace your water intake during exercise.
Stanley Quencher - (40 oz) The dream tumbler with a straw for easy sipping and a handle to make it easy to bring to workouts.
Under Armour - (64 oz) Insulated to keep water cold for 12 hours and perfect for sports with long hours or all-day tournaments.
AquaFit - (128 oz) Extra large, gallon-sized jug for those who prefer not to constantly refill their water bottle throughout the day.
3 —
Drink your ELECTROLYTEs
During physical activity, active individuals lose electrolytes and water through sweat, decreasing strength, speed, and focus. The American College of Sports Medicine recommends that those partaking in vigorous exercise for one hour or longer should consider drinking a carbohydrate-based, electrolyte-containing sports beverage, especially if they are sweating heavily. Here are recommended sports drinks to replete athletes during training and competition days:
LMNT - (2g carb/serving) Zero sugar, fillers, or artificial ingredients with the perfect sodium, potassium, and magnesium ratio.
Thorne Catalyte - (5g carb/serving) Formulated with the primary electrolytes of chloride, potassium, calcium, and magnesium that are lost during perspiration.
Liquid I.V. - (11g carb/serving) Contains electrolytes and 5 essential vitamins, including Vitamins B3, B5, B6, B12, and Vitamin C.
Pedialyte - (12g carb/serving) Although originally designed for infants, these drinks actually work great for fast, effective rehydration in kids and adults.
Scratch Labs - (20g carb/serving) No artificial ingredients, good electrolyte profile, and an optimized ratio of sodium & glucose for fast absorption and energy.
Gatorade Endurance - (22g carb/serving) Designed for endurance athletes needing a quick source of easily digestible carbs and 310 milligrams of sodium help replenish losses from sweat.
Harmless Harvest Coconut Water - (23g carb/serving) Super hydrating drink with naturally occurring electrolytes it’s a good source of phosphorus and potassium.
4 —
Eat Hydrating Fruits & Vegetables
Drinking water is the most obvious way to stay hydrated. But did you know eating fruits and vegetables is also a great water source? These are the top hydrating fruits and vegetables:
Tomatoes
Cucumbers
Strawberries
Cabbage
Zucchini
Iceberg Lettuce
Watermelon
5 —
DON’T WAIT UNTIL YOU FEEL THIRSTY
If you are thirsty, this means you are already dehydrated! To keep muscles working and avoid fatigue, it’s important to consistently drink plenty of fluids before, during, and after physical activity.
According to The National Athletic Trainers’ Association (NATA), athletes should aim to drink 16-20 oz of water 2-3 hours before exercise and an additional 6-10 oz of water or sports drink 10-20 minutes before exercise. Post-physical activity, aim to drink 16 oz for every pound lost during exercise.
6 —
CHECK URINE COLOR TO MONITOR HYDRATION STATUS
Monitor your hydration status by checking your urine color regularly to see if you need more fluids or electrolytes. The optimal urine color for hydration is a lemonade color. If your urine is transparent in color, you are overhydrated, which is not ideal because excess water will dilute your body’s electrolyte content. If pee looks like amber or a darker shade of blonde, it’s probably time to drink some water!
