How Much Water Should an Athlete Drink Per Day?

Hydration for athletes goes way beyond the weight room. How much water do you need each day? Dive into this guide and learn how to optimize your intake.

If you hang around athletes, you know how important hydration is for your competitive edge. However, you still might not be getting enough fluids in your body. Here’s what you need to know about proper hydration for athletes. 

The Recommended Hydration for Athletes

Athletes burn a ton of calories and lose water when they work out. After all, the sweat on your shirt is evidence of your hard work doing deadlifts and cardio. So, you need to replenish what your body has lost. 

Johns Hopkins Medicine recommends drinking six to 12 ounces of a sports drink for every 20 minutes of exercise. Once the workout has finished, you should drink 16 to 24 ounces of water or a hypotonic sports drink — a beverage with low salt and sugar concentrations. 

However, hydration isn’t just for after the workout — you need plenty beforehand to give your body the juice it needs. You should fuel your body with about 24 ounces of electrolyte-infused water or your favorite sports drink. 

Then, you can crush your one-on-one sessions and impress your trainer with the results! 

So, what about the rest of the day? Whether you’re relaxing with a book or taking in a movie, you should supply your body with a steady stream of fluids to keep it healthy. Harvard University experts recommend men get about 15.5 cups of water daily. Women need about 11.5 cups. 

Why Proper Hydration Is Beneficial for Athletes

Water and sports drinks help your performance at Chris Protein Personal Training and other exercise forums, but what exactly does it do to your body? Here are four reasons why athletes need complete hydration. 

1. Maximizing Muscle Function

When you guzzle down water, your body works better. Adequate hydration boosts performance by contracting muscles and preventing those pesky cramps.

Additionally, it delivers nutrients to your muscles faster than two-day shipping. If you don’t drink water, you risk getting tired more easily. Without hydration, how can you power through partner training or your group workout session?

2. Getting an Energy Boost

Water and hypotonic beverages light up your body with natural energy and prevent fatigue. 

The energy boost comes from your muscles receiving increased oxygen. Hydration also removes waste and toxins your body doesn’t need. Besides bicep and tricep support, adequate water intake helps brain function by preventing headaches and constipation. 

3. Regulating Your Body Temperature

It’s no secret that Austin can get hot in the summer. Why use your stovetop when you can fry an egg on the sidewalk? Drinking water during hot weather boosts hydration for athletes by regulating thier body temperatures. 

Water absorbs heat and prevents your body temperature from breaking its internal thermostat. Once the water spreads throughout your organs, it leaves the body through sweat to cool you down. 

4. Reducing Injury Risks

Breaking a leg only works when performing on stage. From hip thrusts to abdominal sets, your workouts need hydration to prevent injuries and keep your body safe and sound. 

When you lack hydration, you become vulnerable to sprains and fractures due to cramping and tension. After all, your body is not that different from a car — oil greases engine components just like water lubricates your joints!

How to Increase Hydration for Athletes

Hydration for athletes and anybody else who wants to live life to the fullest is important. So, how do you give your body enough fuel to get to the finish line? Here are four handy tips. 

1. Drink the Right Fluids

First, you need to ensure you’re drinking the right things. Water is a stellar start, though numerous kinds of fluids benefit your body. 

For example, mineral water is naturally rich in minerals like magnesium and fluoride. Purified water is even cleaner and gives your organs a nice bath. If you like sports drinks, find one packed with electrolytes and a low sugar content. 

2. Limit Your Caffeine Intake

America and the rest of the world run on coffee. While it can boost energy, your morning cup of joe might not be the best hydration source. 

Caffeine dehydrates your body because it’s a diuretic, meaning you can count on more trips to the bathroom. Moderate your caffeine intake and supplement it with water to keep your body on the right track. 

3. Bring a Big Water Bottle

Carrying around a giant water bottle might seem silly, but it’s worth the effort. When your jug sits beside you, it stares at you as a sign to hydrate, practically begging you to drink water. 

Keep a sizable water thermos with you, whether you’re at work or heading to the gym. Just be careful not to drink excessive amounts of water. Hyperhydration could lead to vomiting and lightheadedness, so don’t overload yourself!

4. Find Fluids in Fruits

The best hydration tactics can be more than just drinking spring water or your favorite flavor of Gatorade. Your lunch or pre-workout snack should include fruits because of their water content.

Water makes fruits refreshing and juicy on hot summer days. For example, water constitutes 92% of watermelon and contributes simple carbohydrates through sugar. From cantaloupe to strawberries, you can hydrate your body with fruits and make your workouts even better. 

Level up Your Fitness With Chris Protein Personal Training

Drinking water goes beyond quenching your thirst and staying cool in the Texas heat. Hydration for athletes means getting that tiny boost in performance by preventing fatigue and maximizing muscle performance. 

If you’re ready to see how hydration affects your workouts, book a free transformation session at Chris Protein Personal Training in Austin, Texas! Your first visit includes a detailed consultation and an outline of your fitness goals. Then, you’ll work with a trainer to achieve your dreams and more!