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7 Hydration Tips for Athletes


WRITTEN BY: Sports Medicine
Thursday, September 15th, 2016

In order to perform your best on and off the field, your body needs to stay hydrated. Here are some tips from UPMC Sports Medicine to keep you hydrated before, during, and after your next game.

Hydration Tips for Athletes

Hydration Tip #1: Make a Daily Hydration Plan

Hydration is an all-day game plan. Female adults should consume 91 ounces of liquid per day while adult males should consume 125 ounces; 20 percent of those ounces should come from food.

Did you know for daily #hydration 20% of water you consume each day should come from food? Click To Tweet

Hydration Tip #2: Monitor Fluid Losses

Weigh yourself before and after activity. A 1-3 percent loss in body weight indicates dehydration. For every pound lost, replace with 20-24 ounces of water or sports beverage. The goal is to replace losses within two hours after activity.

Hydration Tip #3: Think About Signs of Dehydration During Exercise

Signs of dehydration are muscle fatigue, coordination decline, muscle cramps, decrease in energy, and a reduction in athletic performance.

Sports nutrition experts at UPMC Sports Medicine can help athletes of all ages and skill levels understand their fueling and hydrating needs. Our experts also offer sport-specific and female-athlete nutrition programs.

Hydration Tip #4: Hydrate With Your Foods

Hydration comes not only from beverages, but also from foods. Fruits like grapefruit, watermelon, strawberries, and cantaloupe are excellent for a pre-competition snack or added during activity for maintaining fluid balance.

Hydration Tip #5: Choose Your Sports Drink Wisely

Sports drinks should be used for prolonged exercise at or above 60 minutes in duration. Choose a sports drink that contains carbohydrates, sodium, and potassium.

RELATED: Hydration 101: What You Need to Know

Hydration Tip #6: Establish Fluid Breaks

If possible, consume three 8 ounce servings of fluids every 15-20 minutes during activity. Depending on the activity, this can be either water or a sports drink.

Hydration Tip #7: You Don’t Have to Give Up That Morning Cup of Coffee

Coffee is a mild diuretic but it doesn’t dehydrate you. You can even count coffee towards your hydration.

To make an appointment or learn more about our nutrition services, visit UPMCSportsMedicine.com.

Sports Medicine

UPMC Sports Medicine is the region’s largest and most experienced center dedicated to caring for athletes of all levels. For more than 25 years of world-class care, we’re proud to offer more services, have more physicians, and treat more student athletes than any other sports medicine provider in the region. Read More