Stay Hydrated

Hydration 101

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:

  1. focus


  2. flexibility


  3. digestion

    Better Digestion

  4. thinking

    Clearer thinking

  5. nutrient

    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.

  1. Time BEFORE
    • 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
  2. Time DURING
    • 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
  3. Time AFTER
    • 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
Bottle white

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

  1. Watermelon

  2. Soup / broth

  3. milk


  4. lettuce


  5. oranges


  6. tomatoes


  7. grapefruit


  8. berries


  9. yogurt


  10. grapes


  11. pickles


  12. carrots


Dehydration: Why risk it?

    • Intense physical activity
    • Low fluid intake
    • Heat or humidity
    • Excessive sweating
    • Headache
    • Dizziness
    • Loss of energy
    • Thirst
    • Nausea
    • Cramps
    • Bad mood
    • Poor appetite

Be sure you’re fully hydrated.

Simply check the color of your urine to be sure you’re drinking enough.

Urine Test
Stay hydrated

Download Hydration 101 Handout

Download this single-page handout so you can print out copies, or simply view as a PDF.

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