When it comes to athletic performance, one of the easiest ways to set yourself up for success is through proper hydration. While training and practice are important factors in athletic performance, focusing on hydration will allow you to perform to the best of your ability. Countless studies have shown that water and electrolytes are essential for athletes due to the immense fluid loss during athletic activities.

The Impact of Dehydration

Dehydration has significant detrimental effects on athletic performance. If you are not properly hydrated, you can experience reduced flexibility and speed, impaired endurance levels, difficulty breathing, and mood changes. By focusing on improving your hydration, you can work to improve your performance in these areas. Here are some of the best ways to improve your hydration and ensure you are performing to the best of your capabilities.

Tips for Improving Hydration

1. Increase Water Intake

Water is the simplest form of hydration and often the easiest to access. By increasing your water intake, your hydration will naturally improve. However, athletes should be aware that too much water can dilute electrolytes, which are essential to hydration as well.

2. Eat Your Hydration

In addition to drinking water, you can also focus on eating your hydration. Many fruits and electrolyte gels contain both water and electrolytes. Pineapple and watermelon are great sources of edible water and electrolytes.

3. Use Sports Drinks

Sports drinks can also be used to improve hydration levels, as they are manufactured to help athletes stay hydrated while training or competing. Today, sports drinks and electrolyte supplements come in all different forms—from pre-made bottles to powders, tablets, and gels. There are plenty of options to hydrate using sports drinks.

4. Hydrate Before, During, and After Activity

Think about how you are hydrating for training and competitions before, during, and after. It is recommended that athletes consume 24 ounces of either a sports drink or water with added electrolytes 2 hours before activity. If your activity lasts longer than an hour, you should use a sports drink to hydrate. Following your activity, make sure to drink 16–24 ounces of water or a sports drink.

5. Use a Motivational Water Bottle

Try using a motivational water bottle to encourage you to stay hydrated throughout the day. These water bottles often have different time intervals marked along the bottle to ensure you are staying on track with your hydration needs.

Hydration is one of the most important elements of athletic performance and success. By taking steps to improve hydration and avoid dehydration, you can be sure that you are placing yourself one step ahead of the competition. The tips and tricks listed above can be used as a starting point for improving your hydration.

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