Sports Medicine 7 Hydration Tips for Athletes By Sports Medicine, September 15, 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.