For students who are active in sports, hydration is an essential part of practice. Hydrating properly promotes better performance, increases energy, and reduces the risk of injury. But how much should a student drink after practice? The answer depends on how much fluid they lost while practicing.
Research suggests that students should drink 0.5 – 1 liter (16 – 34 ounces) of fluid per pound lost during physical activity. Fluid loss can include sweat, urine, and feces. In addition, athletes can use sweat rate calculators or weigh themselves before and after exercise to measure fluid loss.
To ensure athletes are adequately hydrated, athletes should also consume electrolytes and carbohydrates. This helps to replenish lost energy stores and to replace the electrolytes that were lost during practice. Sports drinks, such as Gatorade and Powerade, are a good option and contain carbohydrates and electrolytes. Electrolyte tablets are also available and can be added to water.
In addition to drinking fluids, athletes should eat a healthy snack or meal after practice. This will help replenish energy stores, repair tissue, and provide a boost of energy. Fruits, vegetables, nuts, and low-fat dairy products are all good options. Eating a healthy snack or meal after practice is just as important as drinking fluids!
Keeping your body hydrated is essential for optimal performance and health. It’s important for athletes to drink fluids that contain carbohydrates and electrolytes to replace what was lost during practice. Make sure to drink 0.5 – 1 liter of fluid per pound lost during physical activity, and follow up with a healthy snack or meal. By following these steps, athletes can ensure their bodies are ready for their next practice.