Get Started

  • Learn
  • Play
  • Connect

Hydration tips for games and practices

Registered dietitian nutritionist and p1440 Nutrition Expert Kathleen West shares some hydration tips for your practices and games.  To hear Kathleen’s full Expert Talk on how to hydrate and eat to perform become an Expert Talk Member.

Let’s start with how much water you should drink each day. Calculate this amount by dividing your weight in half and that’s how many OUNCES of water you should drink (and even more because you’re an athlete).  As an athlete, you should consume .4-.8 litres (1.5-3 cups) of water per hour of activity.  If you are not a big fan of drinking water, consider adding blueberries, lemons or even a low-sugar flavored tablet (like Nuun) to it.  

What does proper hydration look like?  It involves more than just water, especially for an active athlete like you!  You also need to replenish/rehydrate with carbs and electrolytes which means a water based drink with a mix of sodium, potassium, calcium, phosphorus, chloride and/or magnesium.  Be sure to check the label on the sports drinks, powders and tablets you consume to be sure you have a good mix of these electrolytes and very little added sugar.  The right hydration source with electrolytes will help your body absorb water better and stay hydrated longer.

If you feel bloated or sloshy after drinking water, slow down your consumption.  Be mindful while you drink...sip, don’t gulp.  A sports drink with too much SUGAR can lead to bloating, diarrhea and leave you feeling dehydrated so pay attention to the nutrition labels!

Suggested hydration sources low in added sugar include:

  • Coconut water
  • Nuun
  • Ultima
  • Nooma
  • Smoothies

Here are 10 water-rich foods suggestions and their water content percentage:

  • Watermelon (92%)
  • Strawberries (91%)
  • Cantaloupe (90%)
  • Peaches (89%)
  • Oranges(88%)
  • Lettuce (96%)
  • Cucumber (95%)
  • Celery (95%)
  • Tomatoes (95%)
  • Zucchini (94%)

Take this quick quiz to learn more about your eating and hydration habits. p1440 Nutrition Expert Kathleen West will be analyzing your results to create a nutrition plan that is tailored for your needs.