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Hydration 101

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Having enough fluids in your body is key to almost everything you do during exercise or sport

— and just small dip in supply can mean a BIG dip in your performance.

Keeping your body topped up with fluids can help promote:

  • Focus

  • Flexibility

  • Better Digestion

  • Clearer Thinking

  • Improved nutrient utilization

Stay hydrated, stay competitive.

Here’s how to ensure your body is performing at its peak—before, during and after a workout or game.

  • Time2 1

    Before

    • Enjoy water or milk with all your meals and snacks
    • Always carry a water bottle
    • Drink 8-12 ounces 15 minutes prior to exercise or a game
  • Time2 1

    During

    • Sip water or a sports drink (if needed)
    • One swallow = 1 fluid ounce
    • Aim for 8+ ounces per hour during regular play
    • Aim for 16+ fluid ounces per hour during long, hot workouts or games
  • Time2 1

    After

    • Aim for 16-24 ounces in the first hour after exercise
    • Choose milk (flavored or plain), smoothies or high-water foods
    • Eat a nutritious meal, along with at least 8 ounces of water or milk
    • Keep drinking fluids steadily for the rest of the day

What about sports drinks?

Wondering if you could benefit from having a sports drink? If at least two of the following apply, the answer is yes.

  • If the workout or game is longer than one hour
  • If you’re exercising or playing in hot weather
  • If the activity makes it hard to eat or drink normally
  • If the exercise is especially intense
  • If you’re sweating heavily

High-water foods to enhance your everyday greatness

  • Watermelon

  • Soup/Broth

  • Milk

  • Lettuce

  • Berries

  • Yogurt

  • Grapes

  • Pickles

  • Carrots

Dehydration: Why risk it?

    • Intense physical activity
    • Low fluid intake
    • Heat or humidity
    • Excessive sweating
    • Headache
    • Dizziness
    • Loss of energy
    • Thirst
    • Nausea
    • Cramps
    • Bad mood
    • Poor appetite

Be sure you're fully hydrated

Simply check the color of your urine to be sure you’re drinking enough.

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Download Hydration 101 Handout

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