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.

Full bottle of water next to athletes
  • 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.

Urination chart indicating how well-hydrated a person is