Don’t let the heat result in an exercise or performance defeat! As the temperature continues to soar, you need to make sure you stay on top of your fluid needs as you #thinkyourdrink.

Hydration is critically important for sports performance in terms of strength, speed and stamina, and If you don’t consume enough fluid you will be slower, weaker and tire earlier in activity as well as have an increased risk for injury.
Optimizing daily fluid intake is vital to internal temperature regulation , circulation, digestion, cell protection and more. Being proactive instead of reactive in terms of consistency, frequency, quality, and quantity of fluids is key. If you spend a lot of time outdoors in hot and steamy weather you need to be on top of your fluid game. As preseason for high schools, college and professional sports near, this is the time to ace your hydration plan.

What counts as a fluid?

There are lots of ways to hydrate. You could choose to drink

  • Water- regular or carbonated
  • Juice
  • Milk
  • Lemonade
  • Coffee or tea
  • A sports drink such as GOODSport which is a fluid, but also a form of energy for working muscles and an excellent source of electrolytes.

You can also choose water-containing foods such as:

  • Fruits- especially melons, berries, citrus fruit
  • Veggies- peppers, tomatoes, celery, lettuce, cucumber, zucchini
  • Popsicles
  • Gelatin
  • Soups- such as Gazpacho or a cold fruit soup which can be chilling and refreshing when it is hot outside

So how do you know if you are not drinking enough fluid?
What is the color of your urine? (more the color of lemonade or apple juice?)

What may you notice if you are not well hydrated?

Noticeable thirst
Muscle cramps
Burning in stomach
Dry mouth
Impaired performance

How do we make good hydration a habit?


  • 16-20 ounces of fluid within 10 minutes of waking up
  • 10-20 ounces of fluid with every meal
  • 10-12 ounces with every snack
  • 10-20 ounces BEFORE BED

Do try for 20 oz of fluid 1 hour before exercise GoodSport is an excellent choice as it provides fluid with additional performance benefits ( carbs + electrolytes) It takes about 60 minutes for 20 ounces of fluid to leave the stomach so this gives you to time to digest without distress. Make this part of your warm up for practice or play.


  • Larger gulps over sips
  • Swallow fluids, do not spit
  • Drink, don’t pour on your head
  • Do NOT overdrink- more is not better and can be harmful
  • Both water and sports drinks are your best choice during exercise

Start to rehydrate before it is too late. Ideally you should drink 20-24 ounces of fluid for every pound lost DURING exercise. You don’t have to drink it all at once, but over the hours after activity is done. This could be

  • Water
  • Juice
  • GoodSport
  • Fruits/veggies
  • Popsicles
  • Smoothies
  • Slushies
  • Fruit ice

Do plan to drink on a schedule and include the foods and fluids that you enjoy. Prioritize, strategize and optimize.