Hydration for Athletes

As a chiropractor, I see firsthand how hydration impacts movement, recovery, and overall performance. Many athletes focus on training, nutrition, and rest, but underestimate the role of proper hydration in optimising their bodies.

Whether you're running a marathon, lifting weights, or playing sports in the summer heat, staying hydrated is key to keeping your body functioning at its best.

WHY DOES HYDRATION MATTER?

Water makes up about 60 percent of the human body and plays a crucial role in muscle function, joint lubrication, temperature regulation, and even cognitive performance. When you sweat, you’re not just losing water—you’re also depleting essential electrolytes like sodium, potassium, magnesium, and calcium. These minerals help maintain muscle contractions, nerve signalling, and fluid balance. Without them, you’re more prone to muscle cramps, fatigue, dizziness, and even heat-related illnesses.

How Much Water Do You Need?

The standard advice of drinking eight glasses of water a day is a good baseline, but athletes need more. A better approach is to listen to your body and adjust based on activity level, weather, and sweat loss. A general guideline for active individuals is:

Before exercise: Drink 500–600 mL of water 2–3 hours before activity.

During exercise: Sip 200–300 mL of water every 15–20 minutes, adjusting for intensity and heat.

After exercise: Rehydrate with at least 500 mL of water for every pound of body weight lost through sweat.

Water vs. Electrolytes: What’s Best for Hydration?

While water is essential, sometimes it’s not enough—especially for endurance athletes or those training in hot weather. Electrolytes help your body retain fluid and prevent dehydration. If you’re sweating a lot or training for more than an hour, consider drinking coconut water as it’s a natural source of potassium and sodium. You can also try a homemade electrolyte drink (see recipe below). Salty snacks paired with water can also help replenish sodium. Be careful of sports drinks as they can contain unwanted ingredients and large quantities of sugar.

Hydration Tips for Hot Weather Training

With summer approaching, hydration becomes even more critical. Here are some quick tips to stay hydrated:

• Pre-hydrate: Start your day with a glass of water before coffee.
• Use a hydration tracker: Apps or water bottles with time markers can help ensure you’re drinking enough.
• Eat hydrating foods: Watermelon, cucumbers, and oranges contribute to your daily water intake.
• Adjust based on sweat levels: If your sweat is salty or excessive, increase your electrolyte intake.

Hydration isn’t just about drinking water—it’s about replenishing what your body loses during exercise. By staying ahead of dehydration with the right fluids and electrolytes, you’ll recover faster, perform better, and reduce the risk of cramps or injuries. With summer training in full swing, now’s the time to dial in your hydration strategy and keep your body running smoothly.

Stay hydrated, stay strong, and keep moving!