The school year is in full swing and with that comes fall sports! Last month, we offered some ideas to stay hydrated during the school day. Whether you’re a seasoned athlete or just starting out, staying hydrated during practice is crucial for maintaining peak performance and overall well-being. This month’s blog is dedicated to helping you stay properly hydrated before, during, and after your practice sessions outside of the school day. Please consult a medical professional before implementing the following tips.
Hydrate Before Practice
Start early: begin hydrating well before your practice starts. Aim to drink at least 16-20 ounces of water 2-3 hours before you hit the field or court. This gives your body ample time to absorb the fluids and adjust to the increased demand during exercise.
Balanced hydration: consider incorporating beverages with electrolytes, especially if you’ve been sweating heavily in the days leading up to your practice. Electrolytes help to balance fluids in and out of your cells, aiding in better hydration.
During Practice: Sip Frequently
Regular sips: during practice, aim to drink about 7-10 ounces of water every 20 minutes. Keep a water bottle handy and take small sips regularly rather than gulping large amounts at once.
Electrolyte drinks: for practices lasting longer than an hour, or in hot weather, sports drinks with electrolytes can be beneficial. There are also a variety of mixes you can add to your Ultra Pure Water from Le Bleu East Tennessee. Electrolytes help replenish lost sodium, potassium, and other vital minerals that sweat depletes. However, be mindful of the sugar content; opt for drinks with lower sugar levels if possible.
Watch for Signs of Dehydration
Physical symptoms: be aware of symptoms such as dry mouth, dark yellow urine, dizziness, or fatigue. These could be signs that you need to increase your fluid intake. If you notice these signs, take a break and hydrate immediately.
Adjust based on conditions: in hot or humid conditions, the risk of dehydration increases. In such cases, increase your fluid intake and take more frequent hydration breaks.
Hydrate After Practice
Replenish fluids: after practice, drink at least 16-24 ounces of water to help replenish lost fluids. This will aid in recovery and help your body restore its natural balance.
Recovery drinks: for intense or prolonged exercise, a recovery drink that includes both fluids and electrolytes can be beneficial. Adding a small amount of protein or carbohydrates to your post-practice hydration can also aid in muscle recovery.
Proper hydration is a cornerstone of athletic performance and health. By starting early, drinking regularly, and replenishing after practice, you can ensure that your body remains well-hydrated and ready to perform at its best. Remember, hydration is not just about drinking water; it’s about understanding your body’s needs and responding accordingly. So, keep that water bottle handy, listen to your body, and stay hydrated!
Le Bleu East Tennessee is here to help you hydrate through this busy season! We’re no strangers to helping with hydration during fall sports, we’ve even made a tailgate delivery! Read all about it here.
Call us today to start your water delivery: 865-408-8584