How To Keep Your Athlete Hydrated

It’s back to school time and during the summer heat, it is important to keep athletes in school hydrated! There is so much information about energy and sports drinks that are not ideal for hydration. If you need more information and want to set goals, refer to a Sports Dietitian for help making sure your specific needs are met as each athlete is unique. For now, here are some general guidelines to help you get started on the right foot.


First off, how hydrated are you? Now, this may be a personal topic to talk about but let’s burst the bubble and talk about urine color because it can show signs of hydration or dehydration. The darker the color, the less hydrated; paler in color means you are hydrated. 


Secondly, how much water do you drink? The answer depends on gender, activity level and duration, surrounding temperature, body size, and sweat loss. However, a general guideline to follow is to drink 5-7 milliliters of fluid per kilogram of body weight about 4 hours pre-game. If you are really dehydrated, drink an additional 3-5 milliliters of water per kilogram of body weight 2 hours pre-game. During a game, try to drink water every 10-15 minutes with fresh fruit inside to add electrolytes to your body. Post-game, replace the water lost through sweat with water or food options during snack or meal times down below!


If you’re not currently in season or don’t partake in a sports centered lifestyle keeping hydrated is still necessary for good health. Aiming for about half of your body weight in ounces is a great goal as well as 


Myth: Protein shakes improve hydration.

Fact: High concentrations of protein can actually cause dehydration. On the other hand, carbohydrates can help your body store water until it is needed.


Good for hydration

  • Water
  • Sparkling Water
  • Coconut Water
  • Fruits high water content (ex: watermelon, strawberries, peaches, oranges, cucumber)
  • Skim Milk
  • Broths and Soups