By: Allie Boudreau

We are all told to drink more water, especially during and after a workout. Some of us are better than others, but I am not sure we all understand the impact hydration has on our performance.

There are countless amounts of research on the best ways to hydrate, and how often to do so. However with such an abundance of information, it can be difficult and overwhelming to find the key facts. Based on my own research and experience, I have collected the main points that I feel will help you to understand hydration.

Listen to your body. Make sure you are never thirsty or drinking to discomfort (overhydrating is serious and can lead to hospitalization and/or death). The best formula for your daily water recommendation is to take your body weight and divide by 2. That is the number of ounces you should shoot for in a day. If you are preparing for a grueling training session or a game/competition, increase this dosage by 20%.

  • Ex: Coach Allie weighs 150lbs. 150/2= 75oz water per day
  • 75oz x 1.2= 90oz water (preparing for competition)

While water helps hydrate you, it lacks in electrolytes, which are lost when sweating. The body needs these electrolytes to keep tissue hydrated. Specifically, sodium and glucose/sucrose facilitate water transportation to your muscles. Adding a pinch of salt and a teaspoon of agave/maple syrup to 16oz of water can help give you the absorption boost needed when drinking water. Here are some of my favorite ways to get my electrolytes…

  • Nuun tablets, coconut water, Gatorade (watered down)

ALL THE TIME! It’s never too early to start preparing your body to be well hydrated. If you are working out/competing early in the morning, be sure to get hydrated as soon as you wake up. Always carry around water throughout the day and keep that machine hydrated at all times!