Hydration 101

I was at a football game this past week and noticed a lot of athletes cramping. The game stopped every couple minutes because of it. It made me want to make some content on it to help the student athletes during the hot / humid days of summer. 

Benefits of Hydration:

– Reduces fatigue

-Reduces the chances of cramps 

-Helps you to think more clearly during games

-Increases performance 

-Lubricates joints for high impact activities 

-so much more


—How much water should I drink?—

I always went with the rule of half your bodyweight in ounces. So if you weigh 200 pounds, I like to shoot for an estimated 100 ounces on average.

If you are losing water weight, or a bunch of weight after a workout/practice on a hot day then you need to ensure you are replacing that lost fluid to keep from being dehydrated. You should get about 16-24 ounces per pound that is lost from exercise.


Here is some of my favorite tips on keeping hydrated:

Carry water with you everywhere. 

It’s simple and typically when we get bored, we will sip on the water.

Drink a glass of water after every meal. If you want to lose weight, try drinking the water before to help fill the belly so you consume less calories. If you want to gain weight, eat first and only sip then finish the water after your meal.

Eat foods higher in water.

Eat watermelon/ strawberries/cantaloupe. These are a high percentage of water so it will aid in hydration.

Mark your bottles with times and try to be at the mark by that time.
This can be a huge help to keep you on pace through the day to ensure you are meeting your hydration goals.

Take frequent water breaks during workouts and training sessions. 

I always would give my team a lot of water breaks during practice and I give all of my clients time to sip on water through the workout.

Supplement to help.

Pedialyte and liquid IV are my go to hydration supplement on extremely hot days or if I know I am going to struggle with water intake. If I don’t have those, I like getting something with carbs, sodium, magnesium, and potassium if possible. This will help increase your electrolyte levels.


At the end of the day, make sure you are getting enough water and good things will come from it. Increase in performance, your body and mind will feel better and operate at a higher level. Joints and muscle aches will decrease. It’s a crucial part of everyday life.

Have an awesome day!

-Alex Costa