7 Hydration Tips for Young Athletes and Active Adults

Water is the MOST important FREE health significantly underrated performance enhancer yet most people walk around dehydrated.

According to the USDA, over half the US adults fail to consume their recommended minimum of 6-8 glasses of water each day.

I shared simple hydration tips on Fox17 Nashville. Click to watch the video here!

Failing to consume enough water can also increase your risk of heart failure. It is important to stay hydrated for basic philological functions supporting blood circulation, lubricating joints and tissues, digestion, metabolism, and muscle contraction to name a few.

Many people need more than 6-8 glasses of water due to higher body weight, activity, sweat rate, and also supporting a healthy metabolism. We recommend our clients and athletes consume a minimum of 80-100 oz of water per day. We advise checking urine color to help guide you in your water intake. If you struggle to drink enough water you have come to the right place! Our tips will help you increase your water with ease!

Symptoms of dehydration:

🚽Your urine helps determine your hydration status. 𝐃𝐫𝐢𝐧𝐤 10-20 𝐨𝐳 𝐮𝐩𝐨𝐧 𝐰𝐚𝐤𝐢𝐧𝐠

💦Most athletes need between 90-120 oz. of fluid per day in addition to sufficient minerals lost through sweat

❌Intense training + under fueling = ⬆️risk of injury, depression, poor performance & muscle loss

❌1-2% loss of BW can result in dehydration post-training = severe health consequences

Follow Wendi on Twitter for more graphics and tips! Check out how fruit slices can help you stay hydrated HERE!

7 HYDRATION TIPS YOU CAN APPLY NOW!

1. Wake up and drink water by placing a glass of water or a water bottle by your bed.  This strategy will enable you to have zero barriers to getting your hydration started for the day! Focus on consuming 10-16 oz upon waking. Especially if you are an athlete or working outdoors.

2. Set alarms on your phone to hydrate with 16 oz every few hours to shoot for a total goal of 100-120 oz per day (especially if you are an athlete or working outdoors). Another easy way to get in more water is to say 50 oz by 1 pm and another 50 oz by 7 pm!

3. Carry a water bottle or hydro flask that you can easily set water goals. I.e. 32 oz is a typical hydro flask that you can consume 3x/day.

4. Eat your hydration. Yes, that is right we can attain fluid and minerals from our fruit and veggies! Watermelon, grapes, berries, cucumbers, celery, carrots, cherries, and tomatoes are also super hydrating and a great way to get in your veggies for health too! You can also infuse your water with berries, lemon, lime, etc. which makes it tastier and offers antioxidants.

5. Electrolytes can be used to replace minerals lost in sweat. Dairy is also hydrating you could add Greek yogurt, milk, or cheese to meals to get in additional minerals. Cherry juice, chocolate milk, or Gatorade zero can also be a good option depending on your goals for added hydration.

6. Bring a cooler with you to stock with fruits and veggies. You can also pack additional water bottles to make sure you have enough fluid on hand in case of an emergency!

Stay hydrated out there and don’t forget to follow us on social media for more tips!

Wendi Irlbeck, MS, RDN, LD, CISSN

Wendi Irlbeck is a registered dietitian nutritionist, and performance coach. Wendi utilizes evidence-based science to tailor nutrition programs for athletes to optimize performance, minimize health risks, and enhance recovery from training while focusing on injury prevention. We partner with college and high school sports programs offering custom nutrition presentations, education, and 1/1/group nutrition coaching.  Wendi is a former cross-country runner, college softball player, figure competitor, and avid weight-lifter who still enjoys a good race from time to time. We provide onsite and virtual services nationwide!

You can also follow Wendi on Twitter, Facebook, and Instagram for more nutrition information. Service