HYDRATION HOT TAKES
Staying hydrated helps to enhance performance and improve recovery. Here’s what you should know about staying hydrated!
HYDRATION BEFORE ACTIVITY/COMPETITION
17 -20 ounces two hours before 8 ounces 20-30 minutes before or during your warm-up
HYDRATION DURING ACTIVITY/COMPETITION
6-16 ounces every ~20 minutes (on the higher end for individuals older than 18 years old)
HYDRATION AFTER ACTIVITY/COMPETITION
16-24 ounces after (goal is 24 ounces of water per poundof body weight lost via sweating)
WHAT TO DRINK
Water
Still, sparkling, or in the form of food such as fruits
Sports drinks
Carbohydrate concentration of 6-8%
200 mg of salt per 16 ounce service
Avoid those with excessive added sugars
SIGNS OF DEHYDRATION
Dark yellow or brown urine
Urinating less frequently
Feeling thirsty or having a dry mouth
Fatigue
Decreased coordination or concentration
Muscle cramping or fatigue
Dizziness
Headaches
Irritability
NEED TO KNOW
Water intake is an important part of hydrating, but not the end all be all.
Replacing electrolytes lost through sweat (i.e. salt, potassium) and replacing carbohydrate stores lost through energy expenditure during exercise (i.e. sugar) is just as important for performance and recovery and should not be missed!
At Girl Fit Physical Therapy in Framingham & Newton, we are dedicated to the health and wellness of girls and women. We do our best to always look at the big picture, connect our patients with providers who specialize in nutrition when needed, and to help our patients succeed in the sports and activities they love. To schedule a Wellness Visit with one of our sports physical therapists who specialize in working with female athletes, email us at newton@girlfit.com or framingham@girlfit.com or give us a call at 617-618-9290.
