Stop Just Saying “Hydrate”—Here’s What That Actually Means

We always hear the word “hydrate” thrown around in sports. Coaches say it, parents remind their kids, athletes nod and keep it moving. But more often than not, they take one sip of water and think they’re good. That’s not it.

Instead of just barking the command, let’s actually break down why hydration matters—and how to do it the right way.

What Happens When You’re Not Hydrated?

A lot more than people think:

• Losing just 2% of your body weight in fluids can cut your performance down by up to 10%.

• Your reaction time slows down, focus gets fuzzy, and you start making poor decisions.

• Muscles don’t work as efficiently, which means slower sprint times, weaker lifts, and a higher chance of injury.

• Recovery takes longer because your circulation isn’t flowing right and your body can’t flush out waste as fast.

And no—it’s not just about cramps. Dehydration affects nearly everything that matters when it comes to performance.

Hydration Isn’t Just Water

Believe it or not, pounding water all day isn’t the best approach either. You need electrolytes—things like sodium, potassium, and magnesium—to actually help your body absorb and use the fluids.

Here are better options to help hydrate the right way:

• Coconut water (natural electrolytes)

• Water + a pinch of sea salt and a squeeze of lemon

• Electrolyte packets or tablets (LMNT, Liquid I.V., etc.)

• Sports drinks (just watch the sugar content)

So What Should Athletes Be Doing?

As a general rule:

• Drink 16–20 oz of water 1–2 hours before training

• Sip on fluids throughout practice, not just once

• Replace lost fluids post-workout (especially in heat or high sweat sessions)

Hydration is more than a checkbox—it’s a performance tool. If athletes really want to play and feel their best, they’ve got to start treating it like one.

Let’s stop just saying “hydrate” and actually show them how to do it right.