“How often should I drink water while playing sports?”
I'm in a softball league right now and I want to know how often should I be drinking water so that I won't be dehydrated while playing. What do you recommend?
7 Answers
This is highly dependent on a variety of factors: your current health, your nutrition, the weather, the clothing you're wearing, etc. The easy solution is to drink throughout and especially if you feel thirsty. If you find yourself feeling thirsty towards the end of the game, you're not drinking enough water.
Greetings! I would recommend 100-150 ml/hour. Hydration at 15-minute intervals would be appropriate. For sustained physical activity greater than 1 hour, fluid replacement should include electrolytes (Sodium/Potassium) and glucose. Hope this helps!
Between every inning.
Drink before you get thirsty
At least 8 oz per hour, depending on weather conditions. Sweat isn't 100% water, it's filled with electrolytes, so proper replacement is important. Goal should be at least 60 oz of water per day.
Depends on what sport and at what level. As long as you are sweating some, you are probably okay. If very strenuous activity, just water alone will not keep up with electrolyte loss. General rule would be Gatoraide at 1/3 - 1/2 strength. I prefer to do water and then every other or every third time do a Gatoraide. While I am not suggesting this, I think kids and young people 40-50 years ago plus adapted much better to longer periods between water.
You should hydrate starting 24 hours before play. Your urine should look like water when you urinate which typically means you are well hydrated. How much hydration necessary depends on temperature, humidity, sweating, etc. Usually, 8 ounces of water every 20 minutes during activity. You should not be dizzy nor lightheaded.
Mark Burt, M.D.
Mark Burt, M.D.
