Summer sports are in full swing - from football practice and baseball tournaments to cheer camp and outdoor workouts. While it's the perfect season for team bonding and competitive energy, staying hydrated is absolutely essential to keeping athletes healthy, focused, and performing at their best.
Here are some smart, simple strategies to help athletes and active individuals stay cool and properly hydrated this summer.
Start Hydrating Before the Game Begins
Don't wait until you're thirsty to start drinking water. Athletes should being hydrating at least 24 hours before game day or practice. Encourage players to sip water regularly the day before and the morning of activity. A hydrated body performs better and recovers faster.
Drink the Right Amount - Not Just When You're Thirsty
Thirst is a late sign of dehydration. A good rule of thumb for athletes:
- Drink 15-20 oz of water 2-3 hours before activity
- Drink 7-10 oz every 10-20 minutes during activity
- After activity, replace fluids by drinking 16-24 oz for every pound lost through sweat
Use Electrolytes Smartly
For intense workouts lasting over an hour or in extreme heat, water alone might not be enough. Drinks with electrolytes (like sodium and potassium) help replace what's lost through sweat. Just avoid sugar-heavy sports drinks - there are plenty of better-balanced options on the market.
Watch for Signs of Dehydration
Coaches, parents, and athletes should know the warning signs of dehydration and heat-related illness:
- Dry mouth or cracked lips
- Dizziness or headache
- Fatigue or weakness
- Muscle cramps
- Decreased performance
If any of these appear, immediate rest, shade, and fluids are critical.
Make Hydration Part of the Routine
Build hydration into the team culture. A few ideas:
- Encourage water breaks every 15-20 minutes
- Have coaches or captains carry a hydration checklist
- Offer custom team water bottles - branded bottles can make it fun to drink more and show off team spirit
Choose the Right Practice Times
Whenever possible, schedule practices and conditioning in the early morning or later evening when the sun isn't as strong. Avoid peak heat hours between 12 pm and 4 pm - especially during heatwaves.
Stay Safe. Stay Strong. Stay Hydrated.
At Sportdecals, we're all about helping athletes look good, and play their best. That starts with taking care of the body - and hydration is key.
Whether you're gearing up for the season or cheering from the stands, remember: water is your best teammate.
Want more tips or team hydration gear? Contact us or check out our custom team accessories and spirit wear for summer!