Hydration & Electrolytes for High Performance (What to Do, Not Guess)
Hydration & Electrolytes for High Performance (What to Do, Not Guess)
Hydration isn’t just “drink more water.” Performance drops when you lose fluid *and* key electrolytes—especially sodium.
1) Start hydrated (daily baseline)
- Aim for pale-yellow urine most of the day.
- Don’t “save” hydration for practice—build it across the day.
2) Pre-session (60–90 min before)
- Drink ~16–24 oz (500–700 ml) fluid.
- If you’re a salty sweater or it’s hot/humid: include sodium (electrolyte drink or salty foods).
3) During training/game
- For sessions <60 min: water is usually fine.
- For 60+ min or heavy sweat: use an electrolyte drink.
- Target: **sodium + fluid** (and carbs if intensity is high).
- Simple check: if you’re cramping, getting headaches, or fading late, you may be under-sodium and/or under-fueled.
4) Post-session (recovery)
- Replace what you lost: weigh before/after when possible.
- Rough guide: **16–24 oz (500–700 ml) per 1 lb (0.45 kg) lost**
- Include sodium with your recovery meal/snack to help retain fluids.
5) Common mistakes
- Only drinking water during long/hot sessions (can dilute sodium).
- Waiting until you’re thirsty late in practice.
- Skipping sodium because you “eat healthy” (athletes often need more).
If you want, comment: **sport + session length + how much you sweat (light/medium/heavy)** and I’ll suggest a simple hydration/electrolyte plan.