(Photo via Mike Sundeen)

Hydration is a vital part of performance in athletics. From pee-wee players to professional athletes, individuals must stay properly hydrated to perform at the highest level.

Just as a balanced diet is important to the body, fluid intake is important for body function before, during and after exercise.

During activity, athletes lose electrolytes and water through sweat. Electrolytes allow the body to perform at an optimal rate, while water plays a part in muscle function. Athletes who are dehydrated experience fatigue and are susceptible to heat-related illness.

The Denver Broncos take hydration seriously, and we educate our athletes on strategies to manage their hydration needs.

Why hydrate?

Hydration is important in everyday life, and it’s even more important for athletic participation. Athletes should stay hydrated to be at peak performance levels and keep themselves out of danger.

Effects of dehydration has been shown with as little as 3 percent body weight loss during exercise. These effects include:

• Decreased performance
• Decreased mental acuity
• An increased risk for heat-related illness.

By knowing that proper hydration can lead to better and safer activity in sports, it makes sense to emphasize a good hydration plan and allowing time during activity to hydrate.  

How to manage hydration

Proper hydration begins with monitoring your hydration status. Athletes should understand their fluid needs each day and use this information to form their individual routines.

One common technique is weighing athletes before and after practice. The difference in the two weights – in pounds – serves as a guide toward proper hydration after activity.

Athletes should drink 12 ounces of water or carbohydrate beverage for every pound of weight loss. So, if an athlete loses three pounds during a practice, the athlete should drink 36 ounces within two hours after practice. This technique provides an estimate and a good starting point for most athletes.

Pre-activity rehydration should be done in addition to hydration during and post-activity. Begin drinking 15 to 20 ounces two to three hours prior to activity and seven to 10 ounces of water every 20 to 30 minutes during exercise.

Additionally, athletes can monitor their urine color to ensure the hydration plan is adequate. A clear to light yellow urine color indicates adequate hydration, while a dark yellow or brown color indicates dehydration. While all these principles can be effective, it is a combination of all of them that will provide the optimal outcome.  

Our athletic training staff with the Denver Broncos has found that with some planning and proper hydration routines, we can drastically improve an athlete’s capacity to perform safely.

Formulate a hydration plan, allow time to hydrate during activity and monitor your progress so you will be prepared to tackle any workout that comes your way.

Mike Sundeen is an assistant athletic trainer with the Denver Broncos. He graduated from the University of Northern Colorado’s athletic training program in 2010. He then went on to obtain his master’s degree at the University of Connecticut while doing his master’s thesis research on heat and hydration with the Korey Stringer Institute.