Sip Sip Hooray! The Ultimate Hydration Guide for Athletes💧
- Dawn Weatherwax, RD,LD,ATC,CSCS
- Nov 21, 2024
- 4 min read
Updated: Jun 29
How much fluid do athletes need daily? Can you solve the puzzle?
It’s time to dive into the world of hydration and discover how staying properly hydrated can be your game-changer!
🚰 Why is Hydration Important?
Staying hydrated is crucial for athletes. When you're just 1% dehydrated, your performance can drop significantly. Imagine showing up to practice or a game already at a disadvantage! 🚫
📊 STATISTICS
76% of athletes arrive at school, training, or competition 1% dehydrated in the morning.
66% of athletes experience 1% dehydration throughout the rest of the day.
Hydration is essential for maintaining optimal physical and cognitive performance, especially for athletes who rely on peak conditions to excel. Proper hydration can enhance endurance, reduce the risk of injury, and significantly improve recovery times, transforming an athlete's overall performance and well-being.
🧩 SOLVE THE PUZZLE
How much fluid does an athlete need daily without activity?
📝 ANSWER: ½ your weight in fluid ounces a day
Example:
160lb athlete = ½ your weight in fluid ounces a day equals 80 fl oz/day
160lb/2 = 80 fluid oz/day
🧩 SOLVE THE PUZZLE
How much fluid does an athlete need daily WITH activity?
📝 ANSWER: ½ your weight in fluid ounces a day
plus 10-20 oz per hour of activity
Example:
160lb athlete doing 2 hours of activity (one hour equals 10-20 oz fluid)
160lb/2 = 80 fluid oz/day + 20-40 oz = 100-120 oz of fluid/day
Quick Hydration Tips 🚀
Start Early: Begin hydrating as soon as you wake up.
Keep it Consistent: Sip fluids throughout the day.
Listen to Your Body: Thirst is a late indicator of dehydration!
Embrace the power of hydration and watch your performance soar! 🌈 Ready, set, hydrate! 🏆
✨ STAY TUNED FOR WHAT IS NEEDED TO ADD FOR OPTIMAL DAILY HYDRATION!
For Brand and exact amounts for ease and safety, please Join My Academy for FREE! 🎉
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Easy-to-digest fuel options can boost your energy, strength, and speed while preventing injuries. Check out our free download for quick-digesting carbs like coconut water, flavored milk alternatives, fruit juices, and more.
Listen to the Podcast
For more insights into sports nutrition and athlete performance, check out our podcast, "Food for Speed," available on YouTube. Hosted by Dawn Weatherwax, a
renowned Sports RD (Registered Dietitian) and CEO of SN2Go and DWSNA, the podcast offers valuable tips and strategies
for optimizing nutrition.
Personalized Nutrition and Testing Services
At SN2Go, we provide personalized nutrition and testing services tailored to athletes' needs. Whether you're an individual, part of a team, club, or school, DWSNA offers expert guidance at your preferred pace.
Fueling Dreams
Thank you for joining us on this journey to better nutrition and peak performance. Fueling your body with the right nutrients can be a game-changer. Keep fueling those dreams and cheering from the sidelines!
Explore more at SN2Go.
Keep running, keep fueling, and keep dreaming big!
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Fueling Youth Sports
Proper nutrition is a critical part of youth
sports. It's essential to understand how much fuel young athletes need, what they should eat, and when. Proper hydration also plays a significant role in their
performance and recovery. Join Dawn Weatherwax's Sports Nutrition Academy for comprehensive guidance on building a better student-athlete through nutrition and testing. This will optimize their growth, academic performance, and athletic ability.
The Cheerios™ Team Challenge
The Cheerios™ Team Challenge is a fun and exciting way to promote healthy eating and team bonding. The challenge is simple: You, a DUO or a team must incorporate any Cheerios™ flavor in your meal or snack. Take a bite, Tag and post a pic
#cheeriosteamchallenge @sportsnutritiontogo to participate.
Meet the Wonder Woman Behind the Challenge
Get ready to meet Dawn Weatherwax, the wonder woman behind Sports Nutrition 2Go and Dawn Weatherwax's Sports Nutrition Academy. She is the mastermind behind this challenge
and she is committed to promoting healthy eating habits among athletes, coaches, parents and everyone else. Don't wait, gather yourself, a DUO or a team and participate in the Cheerios Team Challenge today. Let's get this party started!
COME JOIN THE SUCCESS!
or
Hydration FAQs for Youth Athletes & Parents
By Dawn Weatherwax’s Sports Nutrition Academy
1. How much water should my athlete drink per day?📏 Use this formula:½ their body weight in ounces of fluid/day (without activity).Example: 160 lbs → 80 oz/day.
2. How much more do they need if they’re training or competing?💪 Add 10–20 oz of fluid per hour of activity160 lb athlete + 2 hours of practice = 100–120 oz/day total
3. Why is hydration so important for young athletes?🚫 Just 1% dehydration can reduce performance by up to 15%.It affects speed, focus, endurance, and reaction time.
4. Are most athletes actually hydrated?📊 No!
76% arrive to practice, school, or games 1% dehydrated
66% stay dehydrated throughout the day
5. What are signs of dehydration?🧠 Watch for:
Fatigue
Headaches
Cramping
Dark yellow urine
Trouble focusing
6. When should athletes start drinking fluids each day?🌅 Right when they wake up.Start with 16–32 oz + 500–1000 mg sodium before 9 AM to jump-start hydration.
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