Bushman, B. Exercise in the Heat and Adequate Hydration. ACSM Health Fitness J. DOI: Lopez, R. Exercise and Hydration: Individualizing Fluid Replacement Guidelines. Strength Conditioning J. Shirreffs, S. Hydration in Sport and Exercise: Water, Sports Drinks and Other Drinks.

Nutrition Bulletin. By Laura Williams Laura Williams is a fitness expert and advocate with certifications from the American Council on Exercise and the American College of Sports Medicine.

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Use limited data to select content. List of Partners vendors. Sports Nutrition. Hydration Guide Hydration Guide. Hydration Hydration for Athletes Dehydration Health Benefits of Hydration Water vs. Sports Drink How to Boost Flavor. By Laura Williams.

Laura Williams. Laura Williams is a fitness expert and advocate with certifications from the American Council on Exercise and the American College of Sports Medicine.

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Table of Contents View All. Table of Contents. Hydration Guidelines for Athletes. Calculating Recommended Water Intake. When to Hydrate. When Should You Drink Water vs. Frequently Asked Questions. Next in Hydration Guide. Ramin Modabber, MD There is no formula for what an ideal amount of fluid consumption is.

Ramin Modabber, MD. How to Know if You Need a Hydration Supplement. Choose Hydrating Foods Remember that in addition to drinking water and other fluids, fruits and vegetables are considered hydrating foods. Rathna Nuti, MD Thirst is not a dehydration barometer.

How to Properly Rehydrate After a Workout. Drinks for Restoring Electrolyte Balance To help you decide which drinks to use, Dr. Frequently Asked Questions How much water should an athlete drink each day in cups? Learn More: Water or Sports Drinks — Which Is the Best Choice For You?

How much water is too much for an athlete? Learn More: Keeping Hydrated During Your Runs. What are some easy ways for athletes to boost hydration? Learn More: Evidence-Based Health Benefits of Drinking Enough Water.

Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

See Our Editorial Process. Meet Our Review Board. The point is to drink A LOT of water to keep your body hydrated properly; especially for sport. ATTENTION : All content relating to nutrition herein should be considered general, non-clinical information and guidance.

Kinesiology Sports Nutrition Menu Sports Nutrition Did you know? Healthy vs. Unhealthy Hydration Fuel Up! Meal Planning Clean Eats Food Labels Athlete Resources Links FAQ Coaches' Corner.

Hydration Possibly the most important nutritional intake substance for athletes is Water. Update: Efficacy of military fluid intake guidance. Military Medicine, , e—e Roberts, W. McDermott, B. National Athletic Trainers' Association position statement: Fluid replacement for the physically active.

Journal of Athletic Training, 52 9 , — Basic hydration strategies. Daily fluid needs You might have heard you need to drink 8 cups or half your body weight in ounces of water each day. Fluids for exercise Proper hydration before, during, and after exercise is key to optimal exercise performance.

The following guidelines can help you properly hydrate for physical activity: Before: Drink 14—22 oz of fluid 2—4 hours prior to exercise. During: Drink 16—32 oz of fluid every 60 minutes during exercise. After: Drink 20—24 oz of fluid for every pound lost during exercise. Tips to stay hydrated If you find it hard to meet your daily fluid needs, the following tips might help: Invest in a good-quality water bottle, and keep it with you throughout the day.

Consider bottles that have measurements on them so you can see how much you drink. Take small sips of fluids frequently throughout the day. Add lemon, lime, berries, or cucumber to water for flavor.

In hot or humid environments, choose cool, flavored beverages with added sodium. Set a timer to remind yourself to drink at regular intervals.

This includes water as well as fluids you get from foods and other beverages. Athletes need even more fluids to replace water lost through sweating. The amount of fluid you need depends on how much you sweat, the climate, exercise intensity, and how long you are active.

Eby says. High-intensity exercise in the heat might require the higher end of that spectrum — 8 ounces every 15 minutes. To understand how much water you need to replace after a workout, weigh yourself. Your body sends you signals that you are dehydrated. You also may experience:.

Follow a hydration plan every day. For example, if you want to consume ounces of fluid per day, break that down into smaller servings. If you are awake 15 hours each day, drink eight ounces every 2 hours.

Set a timer throughout the day — and during your training sessions or games — so you drink something every 15 to 20 minutes. Carry a water bottle so fluids are always accessible and you remember to drink.

Eat foods with high water content. Watermelon, grapefruit, strawberries, and cantaloupe are great options. Not all fluid intake needs to be in pure liquid form.

Water is the go-to drink throughout the day and during workouts. Eby suggests you consider a sports drink when you exercise at high intensity for longer than 45 minutes.

They contain electrolytes essential minerals such as sodium, calcium, and potassium , which are vital to bodily function. Trial these fluids while training to discover which work well for you. Alcohol: Alcohol is a diuretic, which makes your body remove fluids at a faster rate.

Caffeine: Caffeine also has diuretic effects, but not as much as alcohol. Generally, the fluid in a caffeinated beverage offsets any dehydrating effects. Carbonated beverages: Carbonated drinks can cause gastrointestinal distress, and your body may not absorb carbonated fluids as well as flat liquids.

Eby recommends certain populations keep an even closer eye on hydration and drink additional fluids. As we age, our bodies contain less fluid overall, our sense of thirst diminishes, and kidney function tends to decline. Therefore, older athletes are more prone to both dehydration and heat-related illness.

Exercise is generally safe for pregnant people, but they should be especially careful about hydration. They need to maintain their own hydration and that of the baby. Finally, she says, athletes who participate in twice-a-day training, such as football programs, need to be extra mindful. But because life without pizza, pasta and your favorite beverages might seem like a challenge, it's fair to wonder: Is there ever room for a cheat day on keto?

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NUTRITION NEWS. NUTRITION CARE. NUTRITION CARE ILLNESS. HEALTHY LIVING. AGING WELL. TACKLING A GLOBAL ISSUE. SCIENCE NEWS. EXPERT VIEWS. GLOBAL NUTRITION. MEDIA CENTER. PRESS RELEASES. ASSET LIBRARY. PRESS CONTACTS. MEDIA CENTER EXPERTS. Optimizing Hydration for Athletes.

Optimizing Hydration for Athletes Sub Heading Hydration status affects athletic performance more than you may realize.

Main Image. Duration MAR. Description Water makes up two-thirds of the body's composition, and one way that humans lose water is through sweat, which is amplified during exercise. The Impact of Dehydration on Athletic Performance In simple terms, fluid intake must match fluid loss to maintain a well-hydrated state.

Niko Mihic, head of Real Madrid's medical team. Rehydration for Athletes: Key Strategies Maintaining adequate hydration before, during and after exercise practice or competition requires intentional fluid habits among athletes. Before Exercise Two to four hours leading up to exercise, an athlete should drink 2 to 4 milliliters per pound of body weight in fluids.

After Exercise The goal after training is to drink approximately 16 to 24 ounces of fluid for every pound of weight loss during exercise.

Composition of Rehydration Beverages Water is necessary for hydration, but electrolytes are crucial for healthy nerve function, muscle contraction and enhanced fluid uptake. For example, sodium helps the body retain fluid, reduce urine production and prevent muscle cramps , and glucose and sodium work together to help promote gut absorption.

Hakim Bouzamondo, head of Research and Development at Abbott. RELATED ARTICLE. Keto-Friendly Recipes for the Holidays Main Image. Heading Keto-Friendly Recipes for the Holidays. Description With Thanksgiving around the corner, many people are starting to plan their menus and recipes for the holidays.