The Importance of Hydration for Athletes should actually say words like “vital”, “crucial” and “non-negotiable”. Staying hydrated is a fundamental for athletes. Proper hydration helps maintain body temperature, lubricates joints, and transports nutrients to cells. Athletes who don’t drink enough fluids before, during, and after exercise can experience a variety of issues, from fatigue to muscle cramps, and in extreme cases, heat exhaustion and heat stroke. In this blog, we’ll examine the importance of hydration for athletes, the best fluids to drink before, during, and after exercise, and how much water athletes should drink.
Sweat Loss and Hydration
Athletes lose water when they sweat during exercise. If they don’t drink enough fluids, they can become dehydrated, which can negatively impact performance. Dehydration can cause fatigue, reduce endurance, and make it harder for athletes to concentrate. In addition, athletes who don’t drink enough fluids are at an increased risk of developing heat exhaustion or heat stroke, especially during hot weather or intense exercise.
Best Fluids to Drink Before, During, and After Exercise
The best fluids to drink before, during, and after exercise depend on a few factors, including the intensity and duration of the exercise, as well as the athlete’s personal preferences. Here are some guidelines to help athletes stay hydrated:
- Before Exercise
Athletes should drink water or a sports drink before exercise to help them stay hydrated. If an athlete plans to exercise for longer than 60 minutes, they should drink a sports drink that contains carbohydrates and electrolytes. Carbohydrates help provide energy, while electrolytes help replace those lost through sweat.
- During Exercise
During exercise, athletes should drink fluids every 15-20 minutes to stay hydrated. Water is typically sufficient for exercise that lasts less than 60 minutes. For exercise that lasts longer than 60 minutes, athletes should drink a sports drink that contains carbohydrates and electrolytes. Some athletes may prefer other drinks, such as coconut water, which also contains electrolytes.
- After Exercise
After exercise, athletes should drink fluids to help replace any lost during exercise. Water is typically sufficient for exercise that lasts less than 60 minutes. For exercise that lasts longer than 60 minutes, athletes should drink a sports drink that contains carbohydrates and electrolytes.
How Much Water Athletes Should Drink
The amount of water athletes should drink depends on a few factors, including their weight, the intensity and duration of the exercise, and the climate in which they are exercising. Here are some guidelines to help athletes determine how much water they should drink:
- Before Exercise
Athletes should drink 17-20 ounces of water 2-3 hours before exercise. If an athlete is prone to dehydration, they may need to drink more.
- During Exercise
During exercise, athletes should drink 7-10 ounces of fluid every 10-20 minutes. If an athlete is exercising for longer than 60 minutes, they should drink a sports drink that contains carbohydrates and electrolytes.
- After Exercise
After exercise, athletes should drink 16-24 ounces of fluid for every pound of body weight lost during exercise. For example, if an athlete lost 2 pounds during exercise, they should drink 32-48 ounces of fluid after exercise.
Tips for Staying Hydrated
Here are some tips to help athletes stay hydrated before, during, and after exercise:
Start the day with a glass of water: Drinking a glass of water first thing in the morning can help athletes start the day hydrated.
Keep water handy: Athletes should carry a water bottle with them and drink from it regularly throughout the day.
Drink fluids with meals: Athletes should drink fluids with meals to help them stay hydrated.
Monitor urine colour: Athletes can monitor their hydration status by checking the colour of their urine. If it is light yellow or clear, they are likely hydrated. If it is of dark colour then you are dehydrated which can lead to health and performance issues.
Take home message
I hope from this you can see that hydration is essential and slightly more complex. A good rule of thumb is to wake up in the morning and rehydrate quickly – please do not chug water. Sip and hydrate slowly as hydration is very responsive. During exercise opt for water and a sports drink to ensure you meet the hydration and energy demands. Post session you can opt for a milk based product alongside water – remember milk is highly hydrating due to the added electrolytes.
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