Fluid and Electrolyte Recommendations

By: Ted Harper, RD, ACSM-HFS, Sports Nutritionist

Before exercise

Athletes should be well-hydrated when beginning a training session or a game. In addition to drinking generous amounts of fluid in the 24 hours before an exercise session, the ACSM and the NATA recommend drinking 400-600 mL (i.e. 14-20 oz.) of fluid 2-3 hours before exercise to optimize hydration while allowing enough time for any excess fluid to be excreted.

During exercise

Athletes should attempt to drink enough fluid to maintain fluid balance; even partial dehydration can compromise performance. Drinking 6-12 oz of fluid (equivalent to 2-3 large gulps) every 15 to 20 minutes, beginning at the start of the game or practice, will help maintain balanced hydration.

What to drink?

Beverages with carbohydrates (like commercial sports drinks) are recommended for intense exercise events lasting longer than an hour. These beverages are also suitable for hydration during exercise events lasting less than 1 hour, although plain water is also appropriate under these conditions.

After exercise

In most cases, athletes do not consume enough fluids during exercise to balance fluid losses and thus complete their exercise sessions somewhat dehydrated. Because most commercial sport drinks do not contain enough sodium to optimize fluid replacement after exercise, athletes can rehydrate by drinking plenty of fluids while also eating sodium-containing foods (sodium not only makes athletes feel thirstier and drink more, but also helps the rehydration process) in their post-exercise meal. High-sodium items include soups, pickles, cheeses, processed meats, pizza, pretzels, crackers, and popcorn.