Hydration and Sports: Stay hydrated during training and competition


Adequate hydration is necessary to maintain optimal athletic performance, especially during exercise and competition. Maintaining electrolyte balance and proper hydration is essential to achieving peak sports performance.

When you exercise, your body produces sweat, which can lead to dehydration if you don’t replenish your fluids. Dehydration can cause fatigue, muscle spasms, lightheadedness, and even heat exhaustion, which can be fatal in severe situations. To prevent these negative effects, it is essential to stay hydrated throughout practice and competition.

Hydration guidelines for optimal athletic performance:

  • The amount of fluid needed varies depending on a person’s size, sweat rate, and activity intensity.
  • Drink 17 to 20 ounces of water 2 to 3 hours before exercising.
  • When you exercise, drink 7 to 10 ounces of water every 10 to 20 minutes, depending on how much you sweat.
  • Drink at least 16 to 24 ounces of water for every weight you lose during exercise
  • A general rule of thumb for staying hydrated is to drink water before, during, and after exercise.

In addition to water, athletes can also stay hydrated by consuming drinks that provide electrolytes and carbohydrates. Here are some examples:

1. Sports drinks: Sports drinks are specially formulated to help athletes maintain proper hydration and replenish electrolytes lost through sweat. They often contain carbohydrates such as sugar or glucose to provide energy, water, and electrolytes.

2. Coconut Water: Electrolytes such as potassium, magnesium, and calcium are naturally found in coconut water. It also contains natural sugar, making it a good substitute for sports drinks.

3. Fruits: Watermelons, oranges, and strawberries are excellent sources of fluid and electrolytes that help athletes stay hydrated during exercise. Additionally, these fruits are rich in antioxidants that reduce inflammation and muscle damage. Consuming fruit before and after exercise provides essential nutrients and helps prevent dehydration.

4. Electrolyte supplements: Electrolyte supplements are a convenient way to restore electrolytes lost during exercise. These supplements are comprised of important minerals such as sodium and potassium, which are necessary for proper hydration and muscle function. Athletes who sweat a lot during exercise can benefit from adding electrolyte supplements to their water or sports drinks.

While these drinks can keep you hydrated, keep in mind that they can contain extra sugar and other chemicals, which can negatively impact athletic performance if consumed in excess. is important. To ensure optimal athletic performance, it’s important to choose beverages that contain little sugar or artificial additives, and to pay attention to your overall calorie and nutrient consumption.

In summary, staying hydrated is essential to maintaining maximum athletic performance, especially during practice and competition. To avoid dehydration and maintain electrolyte balance, proper hydration with water and sports drinks is essential for achieving optimal athletic performance. Be sure to drink water before, during, and after exercise to ensure adequate hydration.

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