#sinclaircc

The Sinclair College men’s basketball team was in amazing form this season (and so is their baseball team!), and while much of that performance relied on skill, the health of the team is equally important in the run up to the end. Hydration is an especially vital component in the performance top athletes like those performing at Sinclair College.   

To keep your own performance at high levels, follow these hydration tips: 

Drink Up Before an Event

Before your big game – and even your practices – ensure you get enough to drink. Making hydration a key part of your pre-event preparation will ensure that you never begin an event dehydrated. As a rule of thumb, consume about 20 ounces of water about two or three hours prior to your event. 

Hydrate During the Event

There are many factors that go into the rate at which you become hydrated. As a general rule, the more you sweat, the more water you will need to drink to replace the fluid you’ve lost. Most studies recommend drinking about 10 ounces of water every 20 minutes or so during intense exercise – more if the day is hot. Maintaining hydration throughout your game or practice has been shown to increase both cardiovascular function and overall exercise performance.

Celebrate with Another Drink! (not alcohol)

When you have finished your event, be sure to get your post-exercise hydration on. Studies show that the first two hours after exercise are the most important for rehydration. It may also be useful to have a post-event snack with your water, as ingesting carbohydrates can help you replace your glycogen stores, which are essential to enhancing your energy levels. Avoid beverages like alcohol or caffeine immediately after you engage in intense exercise. These types of drinks act as a diuretic, which leaches more water from the body instead of replenishing it.