Hydration for Athletes: Performance, Electrolytes, and a DIY Sports Drink

When we workout, we sweat, and the loss of fluid triggers our thirst response. We don’t just lose fluid through perspiration, but through other bodily functions like urination and expelling vapor in the breath.¹

Replenishing lost water is not only important for maintaining normal physiological functions, but for preventing dehydration symptoms in athletes during and after physical activity. Don’t just wait until you feel thirsty to grab your water bottle; hydration should be a consistent routine of fluid intake throughout the day.

Why Hydration Matters

Wrestling is a high-intensity sport that requires more hydration attention than many others due to the common practice of “making weight”, which often involves purposeful fluid loss to cut pounds on the scale.

Water supports a laundry list of functions in the body, including regulating temperature, moistening tissues (like eyes, nose, and mouth), protecting organs, carrying nutrients and oxygen to cells, supporting joints, and helping the kidneys and liver function optimally.²

For athletes, it’s important to understand that water helps your heart pump blood through the body more easily and keeps your muscles working effectively, both vital functions to physical performance during training and competition.³

Hydration directly impacts performance. Because water cushions the joints and promotes proper muscle function, dehydration can impact flexibility, speed, and lead to muscle cramps. Dehydration may also affect mood, concentration, and contribute to headaches.⁴

Beyond performance, dehydration can cause general fatigue, lightheadedness, dizziness, confusion, swollen feet, increased heart and respiratory rate, and in severe cases can be life threatening.^3,4

Identifying Dehydration and Setting Goals

Hydration needs vary by individual lifestyle factors such as diet, activity level, clothing, and climate. However, there are common signs that can help identify hydration status.

Thirst is one of the most prominent signs of dehydration, but it often occurs when fluid levels are already low. Monitoring urine color and volume can be a helpful indicator. On average, a person urinates 6–7 times per day, though this varies by age, medications, and bladder size.⁵

Ideally, urine should be a pale, straw-yellow color. Dark urine or reduced frequency often indicates a need for increased fluid intake.

The National Athletic Trainers’ Association (NATA) recommends athletes consume 500–600 ml of water or sports drink 2–3 hours before exercise and an additional 200–300 ml 10–20 minutes before activity. During training, athletes should aim to keep body weight loss under 2% by consuming approximately 200–300 ml every 10–20 minutes.⁶

Post-activity hydration should correct fluid losses accumulated during practice or competition. The American College of Sports Medicine also recommends consuming the maximal amount of fluid tolerated during exercise and choosing fluids cooler than ambient temperature to encourage intake.⁷

Understanding Electrolytes

Electrolytes are substances that carry an electrical charge when dissolved in water. This charge helps balance fluid within cells and supports nerve signaling and muscle contraction.

Significant electrolytes include sodium, magnesium, potassium, calcium, chloride, phosphate, and bicarbonate.⁸ Sports drinks often include these electrolytes alongside carbohydrates to support energy needs and replenish glycogen stores.

Electrolyte beverages are especially useful during training sessions lasting longer than one hour, when carbohydrate intake of 30–60 grams per hour may help delay fatigue.⁶

Best Hydration Tips for Athletes

• Drink early and often: Start the day with water and sip consistently rather than chugging.¹
• Add flavor: Citrus, berries, or herbs can naturally encourage fluid intake.
• Find a sports drink you enjoy: Flavor and temperature improve consistency.
• Eat hydrating foods: Melons, berries, cucumber, zucchini, tomatoes, celery, and lettuce contribute to hydration.
• End the day hydrated: Decaffeinated tea or bone broth can support recovery.