Athletes have one of the most restricted diets to follow. Whether you’re a serious athlete or simply just working out, aside from diet – it is essential to stay hydrated all the time. Good hydration is when your body is getting the right amount of water before, during, and after exercise or playing.
Water regulates your body temperature and lubricates your joints. It transports nutrients to give you energy and to keep you healthy. If you don’t hydrate yourself, your body will be weak and will not perform to its highest level. Regardless if you’re an athlete or not, your body will be feeling tired and most likely to have muscle cramps, dizziness, or other serious symptoms.
Athletes need their bodies to play to their highest level. That is why they have strict diet restrictions. But not only that. Staying hydrated is crucial to every athlete – regardless of the sport, you’re playing. Here are the top five hydrating tips for different sports. Choose what works the best for you.
Top 5 Hydrating tips for different sports
Football
Football is a sport that can be demanding. Your whole body is expected to function in humid weather every time. Playing outdoors, running speed per mile, it is no doubt that football players are prone to dehydration. That is why it is important that players pay attention to their hydration. Running speed per mile for football players is vital. Drinking plenty of fluids, both water, and sports drinks, will boost your field performance. It will also help you guard against possible heat stroke and other illnesses.
According to experts, football players should intake at least 12 ounces of fluid about 15 minutes before gameplay. Once the game is underway, drink every 20 minutes during the first hour to replenish fluid loss. Remember, fluids can be especially helpful since they replace lost electrolytes.
Basketball
Basketball is the most famous sport worldwide. It dominates on its own, and players are expected to play hard on the court. For basketball players, their bodies are prone to losing fluids from sweating. That is why it is essential for them to replenish with water or sports drinks to avoid dehydration. Basketball players need to recognize the signs of dehydration as it can decline their performance and lead them to the hospital if ignored.
Basketball players should drink about 16 ounces of water, or a sports drink two hours prior to the game. According to experts, thirty minutes before tip-off, drink another 4 to 8 ounces of fluid. Hydrating begins well before the jump ball. If you wait until you’re thirsty, it will be too late, and your athletic performance will suffer.
Volleyball
Volleyball has one of the most disciplined training in sports. That is why it is essential for volleyball players to drink more water. When a volleyball player loses 1-2 % of water, it can be difficult for them to perform well on the court. That is why it is practiced to drink water during practices for them to prevent dehydration during the game.
According to a volleyball coach, volleyball athletes should drink 32 ounces of water before noon every day before practicing. Players should carry a 32 ounce water bottle so that players can have access to water anytime.
Tennis
For tennis players, it is vital to hydrate for a tennis match or even their practice session. Drinking fluids throughout the day can prevent coming into the court thirsty and lacking energy. It’s harder to rehydrate when you’re dehydrated. Drink your fluids to replace lost electrolytes and carbohydrates.
When it comes to a tennis match, it is essential to hydrate for a tennis match or even a practice session properly. Drinking 12-16 oz. of water for 1 hour before even stepping on the court is recommended. It is also important to drink fluids often throughout the day. Don’t come up to the field and play without proper intake of fluids, or things can get pretty bad.
Badminton
Badminton is one of the most high-intensity sports. It is played indoors, and players have an increase in sweat rate. When playing badminton indoors in a hot climate, the evaporative cooling decreases. That is why badminton players have a high chance of dehydration, and if not cautious, it can lead to a serious health problem.
Drinking 17-20 ounces of fluid two to three hours before gameplay is crucial for badminton players. During exercise, it is recommended to drink at least 7-10 ounces every 10-20 minutes to avoid dehydration. It’s because our body needs to make up for the fluids that we lost from sweating.
Dehydration is important and shouldn’t be ignored. As an athlete, you should know it’s your duty to know your limitations and what your body needs. Regardless of what sports you play, water is an essential factor to play at your highest peak.
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