Hydration for Athletes: Water, Sports Drink or Electrolytes?
For exercise under 60 minutes, water is enough. Beyond 60 minutes, carbohydrates + electrolytes come into play. A science-based guide to what to drink and when.
Why Is Hydration Critical?
1–2% fluid loss: A noticeable drop in performance
3–4%: Risk of muscle cramps, reduced concentration
5%+: Risk of heat illness
What to Drink, and When?
Water (under 60 minutes, mild climate)
Water is enough for ordinary training.
Sports Drink (60+ minutes or very hot conditions)
Sports drinks containing 6–8% carbohydrate + sodium replace glucose.
Homemade: 500 ml water + 2 tablespoons sugar + 1/4 teaspoon salt + lemon juice.
Electrolyte Tablets/Powder (long distance, heavy sweating)
For exercise lasting more than 2 hours, sodium + potassium + magnesium support is recommended.
Daily Hydration (EFSA)
- Men: 2.5 L total
- Women: 2.0 L total
- Add +1–2 L for active athletes
Practical tip: If your first urine of the morning is pale yellow, you are well hydrated.
Caffeine and Alcohol
Caffeine: Does not cause net fluid loss in athletes who are used to it.
Alcohol: Avoid it in the 24 hours before a competition; it slows recovery.
This article is general information. Talk to a paediatrician or dietitian before deciding on a nutrition plan or supplements for your child.