Hydration and Performance

Dehydration can hurt your performance due to its adverse effects on muscle coordination and endurance. It also causes fatigue. Staying hydrated means drinking plenty of water before, during, and after exercise.

Guidelines for Staying Hydrated

  • Drink at least 16 oz. of water when you wake up
  • Keep a water bottle with you throughout the day
  • Drink at least 20 oz. of fluid 2 hours before a workout
  • Drink 8 to 16 oz. of fluid 30 to 60 minutes before exercise
  • Weigh yourself before and after exercise to determine how much water you need to replace
  • Drink 4 to 8 oz. of fluid every 15 minutes during exercise
  • Drink 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 three percent dehydrated. There are many negative side-effects of dehydration, including:

  • 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 percent longer than those who don’t drink during a workout.
  • Do not skip meals. Food contributes 20 to 30 percent 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
  • Drink at least 3 cups of water 2 hours before exercise
  • 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