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Hydration Tips for Athletes

Athletes need to begin practice adequately hydrated

  • Hydration starts the day/night before.

  • Being properly hydrated decreases the risk of heat-related illnesses.

  • Proper hydration is key in preventing muscle cramps.

  • Encourage athletes to drink proper fluids (water/AdeNation) throughout the day.

  • Carry a water bottle containing AdeNation.

  • Drink 12-16oz of AdeNation 2 hours before practice or competition.

  • 30 minutes before practice or competition consume 12-16oz of AdeNation

  • Athletes should be consuming 4-6oz of AdeNation every 15-20 minutes during exercise/ competitions.

  • Post-workout drink 12-16 oz of AdeNation to replace water and electrolytes lost.

  • Additional fluid consumption is required while exercising in warmer or hotter temperatures, high humidity, wearing heavy equipment, sun exposure, and high altitudes. 

  • Hydration loading: drink three servings daily (breakfast, lunch, and dinner) of AdeNation three days prior to competition.  

 

Coaches and parents need to be mindful that their adolescent athletes are properly hydrated because young athletes may not be aware of the guidelines for hydration.

 

Don’t over-hydrate

  • Forcing your body to drink large amounts of water throughout the day will wash out electrolytes, causing hyponatremia.

  • Over hydrating can increase the risk of heat illnesses.  

 

Stay away or limit the consumption of caffeine, especially energy drinks!

 

 

Coaches and parents need to be mindful that their adolescent athletes are properly hydrated because young athletes may not be aware of the guidelines for hydration.

 

Don’t over-hydrate!

  • Forcing your body to drink large amounts of water throughout the day will wash out electrolytes, causing hyponatremia.

  • Over hydrating can increase the risk of heat illnesses.  

 

Stay away or limit the consumption of caffeine, especially energy drinks!

 

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