Best Ways to Stay Hydrated During Sports

Team sports are coming back into our lives, so we must stay hydrated.

With vaccination numbers on the rise, states all over the country are relaxing guidelines, and easing us back into some form of normalcy. As a member of the athletic community, I can’t tell you how happy this makes me. Yes, we still have a long way to go until everything is ‘normal’ again, but the idea of meeting up with my teammates for a spirited game of lacrosse followed by protein smoothies is no longer a distant pipe dream.

With athletes heading back to the fields, courses, and courts this summer, there has never been a better time to talk about hydration.

Because of the increased perspiration during sports, hydration is something we all need to keep in mind. Here are a few different ways you can stay hydrated as you ease back into the world of athletics!

Drink water- Groundbreaking, right? You would be surprised how many people forget to drink water, however. No matter what your activity, you should drink two cups of water two hours before, and then 4-6 ounces every 15-20 minutes during, to keep your muscles working properly.

READ MORE: Could You Be Over-hydrated?

Drink Electrolytes- Sports drinks or diluted fruit juice can help provide much needed carbohydrates, as well as replenish lost electrolytes like sodium, potassium, and magnesium, which are lost in your sweat. Just beware of over-sugary sports drinks. Ideally, you should get about 14 grams of carbs, 28 mg of potassium, and 100 mg of sodium with every 8 ounce serving.

Drink Coconut Water- Coconut water is high in potassium, but on average, a can contains about 500 mg which is 5 times what you really need for an afternoon in the park. If you like the taste, and hate bananas however, coconut water might be a good option for you.

Drink Pedialyte- If you feel any symptoms of dehydration, you can also drink a Pedialyte. It also comes in handy powder packets, and freezer pops, which make it very handy and portable.

Eat Watermelon- Watermelon is 92% water, so slicing it up and bringing it along on your sports adventures is not only a good way to make friends, but also a good way to stay hydrated. It also contains magnesium, and is low on calories.

Published by karenmsutton

HSS Orthopaedic surgeon in sports medicine | Mother of 4 amazing children | Team physician for USA Women's Lacrosse | ACL injury expert

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