Updated Wednesday September 2, 2015 by NSSC.

  • Hydration is essential to your performance.  Your performance may diminish even with fluid loss of 1-3% of body weight! (150lb athlete: 1.5lb loss of fluid = decreased performance) 
  • It may take up to 36 hours to rehydrate completely so drink after the event to prepare for the next event!
  • *Avoid caffeinated beverages (coffee, teas, sodas) as the promote urine production and causes fluid loss!

Day Before

Drink fluids frequently
Pre-event meal   2-3 cups of water
2 hours before    2-3 cups of water
½ hour before   2 cups of water
During the event   Drink frequently
After event   2 cups of fluid for each pound lost
Next day   Drink fluids frequently