Proper Pre-Game Hydration tips for Athletes
Starting a game, run, or workout well hydrated is critical for optimizing performance. Our bodies are made up of 55-63% water on average, meaning water plays an important role in many bodily functions such as nutrient transport, blood flow, temperature regulation, muscle contraction and more. During the cold winter months, athletes tend to forget about proper hydration because they do not feel as hot while working out and may sweat less. While that might be true, the body actually will lose more water through breathing (water vapor) in the winter and therefore can be dehydrated very easily.
When we sweat during exercise, our bodies begin to lose water and electrolytes. Yes, we can replace some fluid lost by drinking water or a sports drink during the game, but we cannot keep up with the amount of fluid we are losing through sweat. As our bodies lose fluid, we become dehydrated. Dehydration decreases athletic performance, increases risks of cramping and injury, and even worse, can lead to heat exhaustion and heat stroke when we exercise in hot temperatures. We want to avoid dehydration at all costs.
By starting the game/workout session well hydrated, we decrease the likelihood that we will become dehydrated during exercise. Use the following tips as a guide to start the session well hydrated:
Drink ½ your bodyweight in fluid ounces each day.
Example: a 140 pound athlete would need to drink a minimum of 70 ounces (about 9 cups)
Check your pee color - aim for light yellow pee (lemonade color) all day and at the start of the game
If your pee looks like apple juice (dark yellow/orange color) that is a sign you are dehydrated
Drink at least 16-20 ounces of water in the 2-3 hours before the game and continue to sip water or sports drink leading up to gametime
If you cramp often during exercise, add an electrolyte booster like DripDrop to your water bottle before the game.
Meet with a Registered Sports Dietitian to plan out an individualized pre-game hydration strategy