When it comes to performance, one of the easiest ways you can make sure you are at your peak is to make sure you are hydrated.
- All athletes need at least 100 oz. of water per day as a baseline. If you are not used to drinking this much, gradually increase your water intake.
- Hydration should occur throughout the day especially before, during and after practice.
- A very small drop in hydration can be the first thing to affect your athletic performance.
- Minimize caffeine and “energy” drinks. Our young athletes do not need caffeine well into their twenties. Your energy comes from eating good foods and getting plenty of sleep.
- Avoid or minimize fruit drinks. Most have an extremely low amount of fruit and a high amount of sugar, which can hurt performance.
- If you prefer a drink with a little flavoring like Gatorade, this can be a good substitute, but watering it down is a more preferable way to consume.
How do I know if I’m hydrated?
You can actually check your hydration status when you go to the bathroom. The color should be a light yellow to clear. If your urine is a very dark yellow, you are dehydrated.