Hydration might not be as exciting as hitting a new PR in the gym or scoring in a game, but it's one of the pillars of performance. Even small shifts in fluid balance can affect reaction time, endurance, recovery, and injury risk. The challenge is knowing when water alone is enough — and when your body needs extra support from electrolytes.
The Hydration Basics
- Water first: For most training sessions under 60 minutes in mild conditions, plain water is sufficient. Aim for 16-20 oz. of water 2 hours before training and 7-10 oz. about 20 minutes before.
- Electrolytes matter in extremes: If you're training for longer than 60-90 minutes, doing back-to-back sessions, or competing in hot and humid environments, electrolytes (sodium, potassium, magnesium, chloride) help maintain muscle function and fluid balance.
- Sweat rate varies: Athletes can lose anywhere from 0.5–2.5 liters of sweat per hour depending on size, genetics, and intensity. If you’re consistently finishing workouts feeling heavy fatigue, cramps, or headaches, chances are fluids and electrolytes need attention.
Why It Matters
According to the American College of Sports Medicine, even mild dehydration has a noticeable impact:
- 2% bodyweight loss in fluids → measurable drop in endurance, slower sprints, and increased perceived effort.
- 3-4% bodyweight loss → impaired strength, higher risk of cramps, and slower recovery between sessions.
- Chronic underhydration → compounds over days, leading to reduced focus, fatigue, and higher injury risk during demanding training blocks.
Dehydration isn't always obvious. You don't have to feel "thirsty" to be underhydrated — performance declines often happen before that signal even hits. That’s why a structured hydration approach matters.
Practical Hydration Tips
1. Stick with Water for Most Sessions
Most practices, gym workouts, and short runs under an hour only require water. Aim to sip 3-5 oz. every 15-20 minutes during training. Carrying a reusable bottle makes it easier to stay consistent throughout the day.
2. Add Sodium When Training Gets Hot or Long
When you sweat heavily, sodium is the main electrolyte you lose. Without replacing it, fatigue and cramping set in faster.
- Before training in the heat: Add a pinch of salt to your breakfast or a light electrolyte drink.
- During long sessions: Choose drinks with 300-500mg sodium per liter to match sweat losses.
- High-sweat athletes (linemen, endurance players): May need closer to 700-1000mg sodium per liter in extreme conditions.
3. Get Electrolytes From Food Too
You don't always need powders or sports drinks to meet your needs. Whole foods can cover a lot:
- Sodium: Olives, cheese, broth-based soups, pickles
- Potassium: Bananas, oranges, sweet potatoes, leafy greens
- Magnesium: Nuts, seeds, spinach, dark chocolate
- Recovery meals: A mix of salty carbs + fruit often works just as well as packaged drinks
4. Recover with Carbs + Electrolytes
Post-workout is when your body needs both fluids and fuel. Pairing carbs with electrolytes speeds glycogen replenishment and rehydration.
- Best ratio: 3-4 grams of carbs per 1 gram of protein, with electrolytes included.
- Examples: Chocolate milk, broth with rice and chicken, or a balanced recovery shake with added electrolytes.
- Timing: Aim to refuel within 30-60 minutes after training for optimal recovery.
The Takeaway
Hydration doesn't need to be complicated, but it does need to be intentional. Most days, steady water intake is enough. On long, hot, or intense days, add electrolytes to replace what's lost in sweat. Pay attention to how your body feels, how much you sweat, and how you recover — those clues will tell you if your plan is working.
Keep it consistent, adjust based on your training demands, and you'll notice sharper focus, steadier energy, and faster recovery throughout your season.
