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Hydration Tips for Athletes: Maximize Your Performance

Athletes striving for peak performance know that taking care of their bodies is essential. One often-overlooked but critical factor is staying fully hydrated—not just during exercise, but consistently throughout the day.

“Hydration should start well before your workout or game,” said Evan Werk, MD, a sports medicine physician with Banner – University Medicine. “A constant and consistent level of hydration will improve performance.”

Why hydration matters for athletes

Being well-hydrated gives athletes a competitive edge. Proper hydration improves endurance, focus and recovery, while dehydration can lead to fatigue, decreased performance, and even heat-related illnesses.

The key is to maintain a balance tailored to your body’s needs. Hydration requirements vary based on factors such as your age, level of activity and environmental conditions, but these general tips can help:

  • Drink water regularly throughout the day. Aim for at least 3 liters of fluids daily, even on rest days.
  • Pre-hydrate before activity. Drink 20 ounces of water 2 to 3 hours before exercise and another 20 ounces about 30 minutes before starting.
  • Stay ahead of thirst. Don’t wait until you’re thirsty to drink. Thirst is a late indicator of dehydration.

Monitoring hydration: Weigh yourself before and after exercise

“Athletes should weigh themselves before and after exercise,” Dr. Werk advised. “It’s important to replace all the water weight you lose during exercise to prevent dehydration.”
For every pound lost during exercise, drink 16 to 24 ounces of water or a hydration solution to replenish fluids and electrolytes.

Additional hydration tips

Here are some additional strategies to stay hydrated and enhance your performance:

  • Limit caffeine and diuretics. If you consume coffee, tea or other caffeinated beverages, drink twice as much water to offset the fluid loss.
  • Adjust for the environment. Hot and humid conditions increase your risk of dehydration, which can lead to heat exhaustion or heat stroke. Drink extra fluids and take breaks in the shade when exercising in warm weather.
  • Hydrate through your diet. Eat foods with high water content, like fruits, vegetables and soups, to supplement your fluid intake.

Water vs. sports drinks: What’s best?

When it comes to hydration, water is generally the best choice—especially for workouts under an hour. However, for longer or more intense sessions, a sports drink may be more beneficial.

“Sports drinks are scientifically sound,” Dr. Werk said. “They provide carbohydrates for energy and salt to help you retain water. Just make sure the drink doesn’t contain excessive sugar.”

Look for sports drinks with about 6-8% carbohydrates and added electrolytes like sodium and potassium. These can help replenish what your body loses during extended exercise.

Fuel your performance with hydration

In addition to drinking fluids, eating foods rich in healthy carbohydrates and natural salts can further support hydration and energy levels. Foods like bananas, pretzels and yogurt are excellent pre- or post-workout options.

Remember, hydration is not just about avoiding dehydration—it’s a performance enhancer. Proper hydration gives you an edge, supports recovery and helps you perform at your best.

Take the first step toward your best performance

Explore more expert tips and resources from Banner Health’s sports medicine specialists to stay hydrated, prevent injuries and optimize your game. Learn more or schedule a consultation today.

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Content in this article was updated on January 9, 2025.

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