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Key Hydration and Nutrition Tips for Competitive Sports

By Sports MD, 08/17/18, 12:00PM PDT

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Drink 17 to 20 ounces of fluid within two hours pre-match and as close to match time as you can tolerate (for example, on the way to your match pre-hydrate).

Improving your Hydration Status

At some point, we have all heard, “Drink lots of water!”

As the weather gets warmer — and in the Southeast gets downright sweltering —  competitive sports players encounter a high heat index and hot conditions.

These conditions make athletes targets for dehydration and heat illness. Water is good for us, but too much actually dilutes your body’s sodium levels low enough to increase other medical problems including muscle cramping.

So, what is adequate hydration?

Target a 10- to 12-cup training diet base daily either of water or equivalent hydrating beverages.