It is no secret that drinking water and staying hydrated is extremely important as an athlete. Our body is made up of about 60 percent of our total bodyweight so we must take care of our body by drinking enough water.
Water has many different purposes throughout the body to help it function efficiently. As athletes, any advantage helps and this is something that is completely in your control. Our performance takes a hit when we become dehydrated, which can result in decreased mental focus or aching muscles leading to injury. Luckily, our body tells us when we are in need of more by getting thirsty and fatigued. We want to make sure that we stay hydrated before these symptoms occur.
The amount each athlete should drink will be determined by different factors. One factor would be the climate. If it is extremely hot and humid, you want to drink more water due to loss of water through sweating. Physical activity demands effect how much we should drink. The more active we are, the more water we must drink. Our body size will also determine how much we should drink. Someone who is larger needs more water than someone who is smaller. There are many other factors involved, but the common theme is to stay hydrated.
How much water should we drink?
On average, we need at least 3 liters (12 cups) of water each day. An interesting fact I recently learned is that we tend to get about 1 liter (4 cups) through food, depending on our choices of food. Vegetables, whole grains, legumes, and much more provide a fair amount of water while foods higher in fats have low water content. That means we must drink 2 liters (8 cups) of water. This is very attainable for everyone and because you are more active than most, you probably should drink closer to 3 liters or 12 cups of water.
Here are 3 steps to staying hydrated:
- Consume 1 liter of water during your practice or workouts
Practices and workouts may be taxing and can dehydrate you quickly, especially if you are an excessive sweater. It is crucial to maintain your water levels to ensure you are maximizing your performance.
- Consume 1 liter of water after your practice of workouts
This is the time for you to replenish your body with fluids. The best method is to add some electrolytes into your water to ensure that you replace your sodium levels as well as your water levels there were loss through sweating. It will help you and your body to function properly throughout the rest of your day.
- Consume 1-2 cups of water during each meal
Drinking 1-2 cups of water at each meal is a great habit to build and it will become second nature in no time. It also aids in digestion which is very important if you are going to be competing after a meal.
Drinking water will keep you health and may increase your athletic performance. Don’t worry if you are not getting adequate amounts of water as of now, but take the information above and start to incorporate this into your daily routine. Start drinking more water today!
