Hydrate For Success
As an athlete, you probably know that diet and nutrition are an essential part of reaching and maintaining top performance.
At first, it may be intimidating to try and understand things like calorie deficiencies, protein intake, etc. If you’re feeling a bit overwhelmed and don’t know how to get started, I encourage you to set up a one-on-one call! I’m a Certified Sports Nutritionist and would love to guide you through the ins and outs of nutrition in order to help you reach peak performance.
Those of you who are regular readers of the blog or who have read the Fully Equipped Playbook, know that many of the tools that I used in my journey to the major leagues are really just optimizing simple, everyday actions in the most efficient way possible. In my blog post ‘Don’t Sleep On The Power Of Sleep’, for instance, I broke down the science between proper sleep and sleep schedules, and why it’s so important to optimize this aspect of your life in order to reach peak performance. Sure, everyone sleeps, but doing it right is the key to gaining an edge.
Today’s topic is something that all of us (hopefully) do every single day, drink water. You might be saying, ok sure what is there to it? I open my mouth, dump some water in and then I’m done. What else is there to it?
Well, it’s not as easy as you think. There have been many scientific studies that have shown two things when it comes to athletes and hydration. First, that the loss of body water contributes to a loss of athletic performance. A majority of athletes are not properly hydrated. Once again, this seems like an absolute no brainer. If you learn the benefits of proper hydration and make them part of your fitness routine, then not only will you keep yourself performing at your peak, but you’ll also have a leg up on your competition.
Still not convinced? Well, don’t take my word for it!
The Science OF Hydration
A 2009 study found that 66% of NCAA Division I athletes in the study were not properly hydrated. Additionally, many of these athletes did not know the signs of proper hydration.
This 1985 study found that running times were slower as the percentage of body water decreases. After periods of exertion, athletes who lost 2% or more of their body water began to run slower than baseline numbers. This was especially true for test subjects that ran longer distances.
A 2014 study found that dehydration in Division II basketball players impaired anaerobic performance and lead to slower response times and decision making
A 2019 study of rugby players indicated that in order to avoid performance decrements athletes should not lose more than 2% or gain more than 1% body water to maintain a hydrated state and optimize performance. A similar study found similar results suggesting that body water loss of 2-3% decreases performance.
I think it’s safe to say that the science is pretty clear. Even though we drink water every day, it’s something that is still not being done effectively by most athletes, to their own detriment. The majority of athletes at all levels are not properly hydrating, and dehydration leads to a decrease in performance. If you’re able to optimize your hydration, then you’re already a step above the competition.
Now you’re probably asking what you can do to stay hydrated and how do you know whether or not your hydration routine is effective.
Build a hydration routine
Hydration chart
Here is a handy hydration chart that was put out by the NCAA that acts as a guide for athletes to hydrate themselves before, during, and after periods of exertion like practice or games. Notice how much water they recommend you consume during the day and especially when to consume it. Also, after intense exercise or in hot climates where you sweat a lot, make sure to replenish the body’s electrolytes, namely sodium. Sports drinks can help with this, or you can add in a couple pinches of sea salt to your water. Remember, if your first time drinking water is when you’re already exhausted and thirty, then it’s too late!
Tips for proper hydration
Ways to increase your water intake
Make water part of your morning routine. You can lose up to one liter of water every night. Making a glass of water part of your morning routine will help you replenish what you lost overnight and put you on the path of proper hydration for the rest of the day. Try drinking 16 oz. of room temperature water with a pinch or two of Himalayan Salt or Sea Salt. It will start the hydration process, get your digestive system going, and replenish your body with fluids and electrolytes lost while sleeping.
Have a drink of water any time you eat something. How many times do you pop into the fridge every day? If you spent less time grazing and a little bit more time drinking water, you might find that you were less hungry than you actually thought.
Have a large water bottle handy. If you have water handy at all times, it will be much easier for you to get to fit the recommended daily amount in your routine. Eight cups of water a day is a good guide, but if you’re experiencing hot or dry weather, or during regular periods of long exercise, you should aim for a higher amount.
Fruit is your friend
Here is some good news, there are other ways to get your fluid intake aside from lugging around your water bottle all day. Many healthy fruits and vegetables are also high in water content, and eating them can help you.
You can use this handy chart to help you decide which options are the best for you.
3. Check your work
It’s not everyday that we talk about urine on Fully Equipped Athlete, but in this case it’s really important! There is a lot of science that will show whether or not a person is properly hydrated, but one of the easiest ways to get a good idea is to check yourself when you have to go. Remember folks, “A happy mountaineer always pees clear. If your pee is yellow, hydrate good fellow.”
Of all the areas that athletes attempt to optimize their performance, it seems like one of the simplest is often left behind. Drink early, drink often, and make it part of your daily routine. Monitor your progress, and you will find yourself ahead of the curve and performing at your peak even during long stretches of strenuous exertion. During those times, every slight edge can make a difference, and having that little extra pep in your step because you were prepared can make all the difference!
