Athletes must begin practices and training activities adequately hydrated.

Staying hydrated during your training

* As a runner, you will need approximately 12-14 cups (96- 112 oz) or more water a day, and more on hot days.
* If urination is clear, you are hydrated, perhaps overly-so. A lightly yellow color is typically ideal.
* Keep a water bottle with you through the day and use it. Drink water throughout the day.. a cup or so every hour is fine. Sports drinks are okay, but are best saved for the an hour /two hours before and after a workout.. otherwise the sugars can catch up to you.

Many of you do not do this and should:

  • Have 20-32 ounces of a sports drink (or at least water) available when you are finished with any workout. It is very important to get the fluids, carbs and electrolytes replaced as soon as possible as it is critical to get it in during your
    critical 0-60 minute “post-workout window.”

Water is always considered the best for hydration. Sports Drinks (Gatorade and such) are also very good because of replacement of electrolytes and carbs. Best to use both for  better hydration levels. 


What not to drink

  • – Energy drinks are not the same as sports drinks. They are popular with the

      general public, but they are not designed to re-hydrate during activity

      and should not be used in such circumstances. There is limited regulatory

      control over energy drinks, thus their content and purity cannot be assured. 


    – The “energy” in energy drinks is typically caffeine, or other forms of caffeine

      like guarana and green tea extract; and these stimulants can contribute to the

      risk of exertional heat illness.


    – Energy drinks may contain ingredients that are not listed on the label and they

      may be banned by the state association.


    – Fruit juices with greater than 8% carbohydrate content and soda can

      result in a bloated feeling and abdominal cramping.


    – Carbonated beverages may cause an upset stomach or bloated feeling.



    • Caffeine is a socially-acceptable and widely-used stimulant that increases focus and decreases perceived exertion. High school students regularly drink caffeinated beverages including sodas, coffee and energy drinks. While research suggests that caffeine is beneficial for endurance sports, the performance benefits of caffeine occur at different levels, depending on the individual. Higher levels of intake do not further improve performance. In fact the larger the dose of caffeine the more at risk you are for the adverse effects of caffeine, which include increased heart rate, headaches, disrupted sleep, jitteriness, nausea, irritability, gastrointestinal distress, and most concerning, dehydration