Tips for Daily Hydration and Optimal Sports Performance
Proper hydration is crucial for maintaining overall body function and optimizing athletic performance. As physical therapists, we understand the significance of hydration in supporting muscle function, joint lubrication, temperature regulation, and nutrient transportation. Insufficient hydration can lead to dehydration, which can negatively impact cognitive function, physical performance, and overall health. To ensure optimal hydration, it is recommended to understand individual fluid needs, monitor urine color and frequency, and hydrate before, during, and after physical activity. Electrolyte balance is also crucial, particularly during intense or prolonged exercise. Let's explore the ways to stay hydrated and enhance your sports performance.
Understand Your Hydration Needs
It is essential to understand your individual needs. Factors such as age, weight, activity level, and environmental conditions (like living in Texas) can influence your hydration requirements. Adequate daily fluid intake of about 125 ounces (3.7 liters ) for men and 91 ounces (2.7 liters) for women including all your beverages and food (yes, your food contains water) [1]. Depending on your body weight, most people need to drink roughly half of their weight (in pounds) in ounces. For example, a 180-pound adult needs approximately 90 ounces of water each day. [2]
Hydration While Exercising
Hydration during physical activity is critical for performance and preventing dehydration. [3-5]
Before exercise. Ensure adequate hydration by consuming 16-20 ounces (500-600 ml) of water two to three hours before the activity.
During exercise. Drink 6-12 ounces (180-360 ml) of water every 15-20 minutes to replenish fluids lost through sweating.
After exercise. Rehydrate by drinking 16-24 ounces (475-710 ml) of water for every pound (0.5 kg) of weight lost during the workout.
Take Electrolytes
If you are performing prolonged or intense physical activity lasting longer than one hour, consider consuming some electrolytes. So how do I know if I need electrolytes? Some of the symptoms are muscle cramps or side stitches due to electrolytes imbalances [2]. Electrolytes, such as sodium and potassium, are essential for maintaining fluid balance and preventing hyponatremia (low blood sodium levels). Some electrolytes brands we like at Eastside Movement are:
Liquid IV (my favorite - available at HEB or Costco for bigger bag)
LMNT (Anthony’s favorite for daily use - available at HEB)
Re-Lyte (Amy’s favorite for daily use)
Skratch Labs (our favorite for endurance athletes)
Monitor Urine Color and Frequency
Monitoring urine color and frequency is a simple and practical way to assess hydration status. We should aim for pale or light yellow colored urine [6]. This simple visual cue can help you gauge if you're staying adequately hydrated. Dark or concentrated urine may indicate dehydration and the need for increased fluid intake. Increased frequency of urination can be an indicator of adequate hydration. If you are doing a Ketogenic diet it is important for assessing hydration status, despite potential changes due to altered nutrient intake and metabolism [7]. If you are preparing for a race and want to monitor your urine pH levels you can get Urine Test Strips.
Let's Wrap Up
Proper hydration is a fundamental aspect of maintaining overall health and achieving optimal performance during sports activities. By understanding your hydration needs, monitoring urine color, hydrating throughout the day, and adopting specific hydration practices during exercise, you can ensure your body stays properly hydrated.
Stay hydrated, stay healthy, and move at your best!
Disclaimer: Eastside Movement Co. did not receive any compensation nor have any partnership with the products recommended in this blog. The recommendations provided are solely based on our team's knowledge and expertise, aiming to provide valuable information to our clients.
References:
[1] National Academies of Sciences, Engineering, and Medicine. (2004). Dietary Reference Intakes: Water, Potassium, Sodium, Chloride, and Sulfate. Washington, DC: The National Academies Press. doi: 10.17226/10925
[2] U.S. News & World Report. (2013, July 19). Tips on hydration from sports dietitians. Retrieved from https://health.usnews.com/health-news/blogs/eat-run/2013/07/19/tips-on-hydration-from-sports-dietitians
[3] Sawka, M. N., et al. (2007). American College of Sports Medicine position stand: Exercise and fluid replacement. Medicine & Science in Sports & Exercise, 39(2), 377-390.
[4] American Council on Exercise (ACE). (n.d.). Healthy Hydration: Water vs. Sports Drinks. Retrieved from https://www.acefitness.org/education-and-resources/lifestyle/blog/112/healthy-hydration-water-vs-sports-drinks/
[5] Casa, D. J., et al. (2000). National Athletic Trainers' Association Position Statement: Fluid Replacement for Athletes. Journal of Athletic Training, 35(2), 212-224.
[6] Kosinski, C., Jornayvaz, F. R. (2017). Effects of Ketogenic Diets on Cardiovascular Risk Factors: Evidence from Animal and Human Studies. Nutrients, 9(5), 517.
[7] Gano, L. B., Patel, M., Rho, J. M. (2014). Ketogenic Diets, Mitochondria, and Neurological Diseases. Journal of Lipid Research, 55(11), 2211-2228.
