Championship Productions Blog

Top 5 Hydration Tips Coaches and Parents Should Know

With school back in session and the fall sports season now in full swing, it’s important for coaches, parents and athletes to remember some basic hydration tips. Even if the sweltering summer heat is behind us, proper hydration is vital for athletes regardless of the temperature or season.

Here are five helpful tips to incorporate into an athlete’s daily training routine. Remember, a hydrated athlete is more likely to be at the top of his/her game and at a peak performance level during strenuous activities.

Drink Fluids BEFORE Engaging in Athletic Activity

Hydrate frequently during the day of the big game or practice. Don’t wait until the last minute and then down a bunch of water. This will only make you sluggish. For best results, also drink 8 oz. of water or an energy drink about 20 minutes before a game or practice. This will give your body some natural sugars and a boost when you need it most.

Consume Energy Drinks to Boost Electrolytes

Energy drinks often contain potassium salts, which restore the body’s water and electrolyte levels after demanding stretches of exercise. Avoid sodas and drinks that contain artificial flavorings. Also, a balanced diet featuring a steady dose of fruits and vegetables will naturally keep your body hydrated and with a proper electrolyte level.

Keep it Cold for Excessive Exercising

For energy-consuming events lasting more than one hour, experts recommend that athletes consume cold drinks rather than drinks at room temperature. During digestion, cold water actually passes through the stomach faster and is sent to the intestines where it absorbs quicker. So what’s the solution? Fill up half of a water bottle and stick it in the freezer until it ices over. Then, fill up the rest of the bottle with cold water just before practice or the big game.

Replace Lost Electrolytes With a Well-balanced Meal

Following strenuous exercise like practice or a workout, it’s vital to consume a well-balanced meal featuring fruits, vegetables, carbohydrates and protein in order to get your body back on track. Consuming sports drinks after strenuous exercise will help replenish your system, too.

Drink, Drink, Drink.

Research has shown that athletes are most hydrated when they consume 8 oz. of liquid per 15 minutes of engaged activity. A hydrated athlete also stays in peak physical condition and will likely see less involuntary stress during exercise. Ultimately, athletes can recover faster and maintain optimal performance, particularly when engaged in long periods of physical activity.

Sources: Discovery Health & UltimateDirection.com