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.\n\nHydration Tips for Athletes\nHydration Tip #1: Make a\u00a0Daily Hydration Plan\nHydration 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.\nHydration Tip #2:\u00a0Monitor Fluid Losses\nWeigh 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.\nHydration Tip #3: Think About\u00a0Signs of Dehydration During Exercise\nSigns of dehydration are muscle fatigue, coordination decline, muscle cramps, decrease in energy, and a reduction in athletic performance.\nSports nutrition experts at UPMC Sports Medicine can help athletes of all ages and skill levels understand their fueling and hydrating needs.\u00a0Our experts also offer sport-specific and female-athlete nutrition programs.\nHydration Tip #4:\u00a0Hydrate With Your Foods\nHydration 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.\nHydration Tip #5:\u00a0Choose Your Sports Drink Wisely\nSports drinks should be used for prolonged exercise at or above 60 minutes in duration. Choose a sports drink that contains carbohydrates, sodium, and potassium.\nRELATED:\u00a0Hydration 101: What You Need to Know\nHydration Tip #6:\u00a0Establish Fluid Breaks\nIf 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.\nHydration Tip #7:\u00a0You Don\u2019t Have to Give Up That Morning Cup of Coffee\nCoffee is a mild diuretic but it doesn\u2019t dehydrate you. You can even count coffee towards your hydration.\nTo make an appointment or learn more about our nutrition services, visit UPMCSportsMedicine.com.