Frequently Hydrate

Benefits of Hydrating

•  Your muscles are 70% water. It’s crucial to keep them hydrated to allow them to stay healthy and function properly

•  Dehydration makes your heart work harder, making everything else seem difficult

•  Proper hydration reduces the risk of injury. A lot of tears, pulls, and strains are a result of poor hydration

•  Electrolytes help regulate the fluid in and out of the muscles.

Hydration Guidelines

• Shoot for half your body weight in ounces each day 

• Start hydrating immediately when you wake up with at least 16oz of water

•  Two hours prior to practice/competition consume extra 20oz of fluid

•  Drink 6oz of fluid for every 15-20 minutes of exercise

•  Consume extra fluids during meal times

•  Sport drinks contain beneficial electrolytes your body loses during times of heavy sweating. Consume sport drinks only after hard exercise or competition

Hydration Tips

•  Keep a water bottle with you at all times so you can hydrate all day

•  Sport drinks are for SPORT. Not for watching tv, studying, hanging out with friends. Consuming sport drinks too often can lead to excess calories and unwanted weight gain

•  Try and stay away from caffeine products because they lead to dehydration

THE BOTTOM LINE

Drink WATER constantly throughout the day to keep your body safe and functioning optimally!