Nutrition & Hydration Guide
Tips for fueling your body and staying hydrated from the Gatorade Sports Science Institute.
Choose the Right Hydration Beverage
- Plain Water: Essential for hydration, but many athletes under-consume when relying on water alone.
- Fitness Waters: Lightly flavored, low-calorie options that can encourage more consistent drinking.
- Sports Drinks: Provide electrolytes and carbohydrates (about 14g per 8 oz) to help replace sweat losses and fuel performance during longer or more intense efforts.
Hydration Basics
Know the Warning Signs of Dehydration
- Thirst
- Chills
- Decreased performance
- Headache
- Nausea, dizziness, or weakness
- Vomiting
Drink to Replace Most Fluid Loss
Rapid weight loss during exercise usually reflects fluid loss, not fat loss. Replacing most fluids lost through sweat helps support performance and recovery.
Equation: Weight lost during exercise (oz) + Fluid consumed (oz) = Estimated fluid needs
Note: 16 oz. of fluid ≈ 1 lb. of body weight. Hydration needs vary based on body size, conditions, and exercise intensity.
Recommended Drinking Guidelines
- Before: 17–20 oz. 2–3 hours before activity; 7–10 oz. 10–20 minutes before
- During: 5–10 oz. every 15 minutes
- After: 20 oz. within 2 hours for every pound lost
Tip: One gulp ≈ 1 oz. of fluid.
Eat Well-Balanced Foods
Fuel your body with the nutrients it needs to support training, maintain stamina, and build strength.
Proper Carbohydrates
Fruits, vegetables, beans, whole grains, bread, potatoes
High-Quality Protein
Chicken, turkey, beef, low-fat dairy, yogurt, eggs
Healthy Fats
Nuts, olive oil, avocados, flaxseed, salmon, tuna