Gear Up, Game Up: Hydration

Written By: Dr. Patrick St. Martin, Sports Medicine  

Hydration in sports activitiesHydration in sports activities

While the new school year and fall sports are in full swing, it's easy to get carried away in the hustle and bustle of the day and forget about staying hydrated and taking care of yourself. Whether it’s football, volleyball, cross country, or any other activity, hydration is key to staying healthy and performing your best.

As your local Sports Medicine physician, here is some research driven- advice on how to stay hydrated.

How important is hydration, and what are your tips for staying hydrated during hot practices?

Even a mild amount of dehydration affects athletic performance. Only a 2% loss of body water leads to a decline in muscle function and the brain's ability to work correctly. Some strategies can be used to prevent dehydration. Athletes should weigh themselves before either practice, games, or training, and then weigh themselves afterwards. For each 2 lbs. of weight loss, 30-50 ounces of fluids should be consumed. For activities that lasted >60 minutes, sports drinks that include sugar, salt, and other electrolytes should be consumed. Hydration in sports activities

Call to Action:

To learn more or ask Dr. Patrick specific questions, feel free to schedule an appointment through our patient portal today or call the office at 985-857-8001.

References:

• A Consensus Statement. Medicine & Science in Sports & Exercise 47(2):p 440-445, February 2015. | DOI: 10.1249/MSS.0000000000000583

• Lauersen JB, Bertelsen DM, Andersen LB. The effectiveness of exercise interventions to prevent sports injuries: a systematic review and meta-analysis of randomised controlled trials. Br J Sports Med. 2014 Jun;48(11):871-7. doi: 10.1136/bjsports-2013-092538. Epub 2013 Oct 7. PMID: 24100287.

• Nutrition and Athletic Performance. Medicine & Science in Sports & Exercise 48(3):p 543-568, March 2016. | DOI: 10.1249/MSS.0000000000000852

  Am Fam Physician. 2020;101(11):692-694