All-Day Hydration Game Plan | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

All-Day Hydration Game Plan

January 1, 2008 | Featured in the January/February Issue

Must See Nutrition Videos

Being prepared for practices and games means more than just being dressed and on time. Proper hydration is also key, and you should start doing it the moment you wake up. Below is an all-day game plan to help you be ready for action. 

All-Day Hydration
“Think about the big picture when you think of hydration,” says Heidi Skolnik, nutrition consultant for the New York Giants. “It’s a 24-hour process.” Meaning, if you’re not hydrating all day, you can’t compensate by drinking a lot of fluids right before activity. All-day hydration is absolutely crucial for optimal performance. Skolnik recommends consuming fluids such as juice, water, tea and low-fat milk with every meal. Enhanced water also works; top choices include G2, an off-the-field hydrator from the makers of Gatorade, Fruit2o and Vitaminwater XXX.

Pre- and During-Activity Hydration
If you’ll be physically active for 45 minutes or more, reach for a sports drink. According to Michele Macedonio, team dietitian for the Cincinnati Bengals, they contain electrolytes such as sodium, chloride and potassium, which regulate fluid exchange in the body and aid with muscle and gland functions; and carbohydrates, which the body uses for energy during activity. Macedonio suggests consuming a sports drink that has about 14 grams of carbohydrates and at least 70 milligrams of sodium per eight ounces every 15 to 20 minutes. Top choices include Gatorade, Accelerade and Powerade.

Post-Activity Hydration
“The purpose of drinking after activity is to bring the body back to a normal hydration state,” says Amy Jamieson-Petonic, former sports nutritionist for the Cleveland Cavaliers. To determine how much fluid you need, Jamieson-Petonic advises weighing yourself before and after activity; for every pound lost, drink 24 ounces [about three cups] of fluid. Ideally, drink fluids that have a 4:1 carbs to protein ratio. Chocolate milk is a solid option, and other top choices include Clif Shot Recovery and PowerBar Recovery Shake.

More Cool Stuff You'll Like

Selecting Fluids to Enhance Soccer Performance

Too Much of a Good Thing: The Danger of Over-Hydration

Hydrate With...Pickle Juice?

How to Stay Hydrated When It's Hot and Humid

How Much Water Should Athletes Drink Every Day?

Will This Edible Blob Replace Your Water Bottle?

Beat the Heat During Training With These Hydration Strategies

Opinion: Your Post-Workout Recovery Nutrition Should Be Liquid

How to Hydrate With Food

Hydration Guidelines for Volleyball Players

6 Effective Drinks for Athletes

Cutting Weight for Wrestling: 3-Step Sodium Strategy

Living the #JugLife: Javale McGee Wants You to Drink More Water

An Athlete's Guide to Late-Summer Dehydration

Not Just for Drinking: Use Water to Avoid Getting Sick

Staying Hydrated for Basketball

Best Pre-Workout Energy Drink? You May Be Pleasantly Surprised!

Compare 3 of the Most Popular Hydration Backpacks

4 Hydration Rules for Football Players

Benefits of Coconut Water for Athletes

Elements of Proper Hydration

New Gatorade Montage Counts 50 Years of Fueling Athletes

This Ebola Treatment Sounds a Lot Like Your Sports Drink

Drinking for Sport Performance

BPA: Health Hazard In Your Water Bottle?

Ask the Experts: Am I Drinking Too Much Water?

Winter Dehydration: Are You At Risk?

Healthy Hydration for Hockey Players

Electrolytes Explained

Hydration Inside the Race Car

Avoid Dehydration During Your Next Hockey Game

How to Schedule Your Hydration

Hydration: Follow the Rules That Help Your Performance

Weight Loss and Other Benefits of Staying Hydrated

Why Pedialyte Is a Good Source of Hydration for Hockey Players

Chocolate Milk after Workouts

12 Must-Know Hydration Rules for Athletes

Powerade Removes Controversial Ingredient

4 Ways to Carry Backpack Hydration

Healthy Hydration for Track & Field Athletes

I Hate Water: Healthy Alternatives to H2O

Surviving Football Hell Week: A Nutrition Guide

7 Rules for Keeping Hydrated

Beat the Heat: Hydrate with Lemon