Having enough fluids in your body is key to almost everything you do during exercise or sport
— and just small dip in supply can mean a BIG dip in your performance.
Keeping your body topped up with fluids can help promote:
Improved nutrient utilization
Stay hydrated, stay competitive.
Here’s how to ensure your body is performing at its peak—before, during and after a workout or game.
- Enjoy water or milk with all your meals and snacks
- Always carry a water bottle
- Drink 8-12 ounces 15 minutes prior to exercise or a game
- Sip water or a sports drink (if needed)
- One swallow = 1 fluid ounce
- Aim for 8+ ounces per hour during regular play
- Aim for 16+ fluid ounces per hour during long, hot workouts or games
- Aim for 16-24 ounces in the first hour after exercise
- Choose milk (flavored or plain), smoothies or high-water foods
- Eat a nutritious meal, along with at least 8 ounces of water or milk
- Keep drinking fluids steadily for the rest of the day
What about sports drinks?
Wondering if you could benefit from having a sports drink? If at least two of the following apply, the answer is yes.
- If the workout or game is longer than one hour
- If you’re exercising or playing in hot weather
- If the activity makes it hard to eat or drink normally
- If the exercise is especially intense
- If you’re sweating heavily
High-water foods to enhance your everyday greatness
Soup / broth
Dehydration: Why risk it?
- Intense physical activity
- Low fluid intake
- Heat or humidity
- Excessive sweating
- Loss of energy
- Bad mood
- Poor appetite
Be sure you’re fully hydrated.
Simply check the color of your urine to be sure you’re drinking enough.