Hydration and Performance

Dehydration can hurt your performance due to its adverse effects on muscle coordination, endurance, and causes fatigue. Staying hydrated means drinking plenty of water before during and after exercise. Weigh yourself before and after exercise to determine how much water you need to replace. 


Guidelines for Staying Hydrated

  • Drink at least 16 oz. of water when you wake up
  • Keep a water bottle with you throughout the day
  • 2 hours before a workout drink at least 20 oz. of fluid
  • 8 to 16 oz. of fluid 30 to 60 minutes before exercise
  • 4 to 8 oz. of fluid every 15 minutes during exercise
  • 16 oz. to 24 oz. of water for every 1 lb. of weight loss occurring during exercise


Consequences of Dehydration

Don’t rely on thirst as an indicator of dehydration. Once you are thirsty you are already at least 3% dehydrated.

  • Decreased endurance
  • Decreased strength and power
  • Decreased ability to cool your body
  • Decreased blood flow to your working muscles
  • Decreased concentration
  • Slowed recovery
  • Increased risk of injury
  • Increased risk of heat cramping and heat illness


 Foods to Replace Sodium:

  • Tomato juice, vegetable juice, tomato sauce
  • Packaged noodle, rice, and pasta dishes (e.g. Ramen noodles)
  • Pretzels, baked chips, salted popcorn
  • Salted nuts and sunflower seeds
  • Canned soups
  • Bbq sauce, teriyaki sauce, soy sauce, ketchup, hot sauce
  • Salad dressing
  • Pickles and olives
  • Packaged or frozen meals


How to tell if you’re hydrated

  • Make sure you urinate every 2 to 3 hours
  • Urine should be clear or the color of lemonade
  • If urine is dark or you don’t have much of it, you are probably dehydrated 


Norse Nutrition Tips!

  • Athletes who maintain hydration last 33% longer than those who don’t drink during a workout.
  • Do not skip meals. Food contributes 20 to 30% of daily fluid needs.
  • The glasses in the cafeteria are 10 oz. and 16 oz.
  • Drink 3 cups of liquid per pound of weight loss
  • Drink 4-8 extra glasses of liquid two days before and after an event


Fluid Needs for Activity

  • 3 cups liquid per pound of weight loss
  • Drink at least 2 cups of water when you wake up
  • Keep a fluid bottle with you all day
  • Drink extra fluids with meals
  • 3 cups – 2 hours before activity
  • Sip fluids regularly up to practice/meet time
  • 1-1 ½ cups for every 15 minutes of activity
  • 2-3 cups or more within 2 hours after activity
  • Drink 4-8 extra glasses of water, juice, etc. two days before an event