Drink Up: The Importance of Hydration For Athletes

Proper hydration is HUGE for athletic performance and overall health. As an athlete or active person, it's important to pay attention to your hydration levels and make sure you are getting enough fluids to support your levels of physical activity.

So, why is hydration so important other than just because we said so?

Water plays a vital role in many of the body's main functions, including regulating body temperature, transporting nutrients, and acting as WD-40 for your joints. So with that said, it only makes sense that dehydration can lead to a number of negative consequences, including muscle cramps, fatigue, and impaired physical performance.

When we're changing your training schedule or ramping up our exercise routine, it's even more important to track our hydration. Sweating is the body's way of cooling down, and when you sweat, you lose fluids and electrolytes. It's important to replace these fluids to maintain optimal hydration levels. Dehydration can lead to a decrease in blood volume, which can decrease the amount of oxygen and nutrients being delivered to the muscles. This can lead to decreased physical performance, muscle cramps, and an increased risk of injury.

Proper hydration is also important for optimal mental function. Dehydration can lead to decreased concentration, impaired decision-making, and a decrease in overall cognitive function. This can be especially detrimental for athletes, who rely on good mental function to make quick decisions and perform at their best.  Even more so for STUDENT athletes, who not only have to make these decisions on the field but then again in the classroom.

So, how can you ensure that you are properly hydrated as an athlete or relatively active individual?

Here are a few main tips to consider:

1. Drink plenty of water: Aim for about 1/2 an ounce to an ounce of water for each pound your weigh per day, and even more if you are physically active or it's hot outside. It's important to drink water throughout the day, rather than trying to chug a large amount all at once.

2. Eat hydrating foods: Foods with high water content, such as fruits and vegetables, can help keep you hydrated. Watermelon, cucumbers, and oranges are all good options here.

3. Carry a water bottle: Having a water bottle with you at all times can make it easier to stay hydrated throughout the day. This can also help you track your water intake and make sure you are getting enough fluids.

4. Drink during and after exercise: It's important to drink fluids before, during, and after exercise to replace fluids lost through sweat. The American Council on Exercise recommends drinking 17-20 ounces of water 2-3 hours before exercise, and then 7-10 ounces every 10-20 minutes during exercise. After exercise, it's important to drink enough fluids to fully rehydrate. A good rule of thumb is to drink 24 ounces of fluids for every pound of body weight lost during exercise.

5. Consider sports drinks: If you are participating in intense or prolonged exercise, sports drinks can help replace electrolytes lost through sweat. However, it's important to be mindful of the added sugars and calories in some sports drinks, and to only use them when necessary. Water is still the best choice for hydration in most cases.

6. Pay attention to your thirst: Thirst is a good indicator of hydration levels, so listen to your body and drink when you feel thirsty. However, it's important to note that by the time you feel thirsty, you may already be dehydrated. It's a good idea to drink fluids regularly throughout the day, rather than waiting until you feel thirsty.

So to wrap it up, proper hydration is critical for your athletic performance and in general your overall health. As an athlete or active person, it's important to pay attention to your hydration levels and make sure you are getting enough fluids to support your physical activity. By following the tips above, you can be sure that you are properly hydrated and performing at your best ability.

Don't let dehydration hold you back from reaching your goals!

Thanks for reading!  

Dr. Steven Solecki PT, DPT

Conquer Movement- Wilmington, NC