Hydration

Maintaining hydration is probably the most important thing a hockey player can do to enhance their performance and overall well-being.  I will show you how to incorporate a simple hydration plan.

The goal of drinking fluids is to move them out of the stomach as fast as possible and into the muscles to be used during a game or practice.  Energy drinks, carbonated drinks, and fruit juice take much longer to empty from the stomach than water, making them less appealing choices for hydration. 


How much to drink?

Fluid guidelines according to the Institute of Medicine (2004):

(9-13) male: 8 cups per day

(9-13) female: 7 cups per day

(14-18) male: 11 cups per day
(14-18) female: 8 cups per day

adult male: 13 cups per day
adult female: 9 cups per day

These guidelines do not take into account the extra amount of fluid needed for replacement from exercise.  In addition to the guidelines above, an athlete will need to add the following fluids:

• 16-20 oz. fluid 2 hours before a game/practice + another 8 oz. 15 minutes before
• Aim for 8-16 oz. of fluid per hour of play (a gulp of fluid=1 oz.)
• 24 oz. of fluid following game/practice

How to know if you are hydrated?

Players will all vary in their calorie needs AND hydration needs.  A simple way for a player to judge hydration status is to check the amount and color of their urine.  Sounds weird, but it works.  A well-hydrated athlete will have a very pale colored urine.  Check out this link for the National Athletic Trainers' Association (NATA) 2000 position paper on hydration.  On the last page, there is a urine color chart that athletes can use to check their hydration.  

What about electrolytes?

While fluid replacement is crucial, so is replacing the electrolytes that are lost through sweat. (mainly sodium chloride, but also potassium, calcium, and magnesium)  Commercial sports drinks provide fluid, carbohydrate and some electrolytes (sodium, potassium), but are not generally enough to maximize rehydration.  Adding salty foods along with water or a sports drink is the best way to make sure sodium has been replaced.  Foods such as pretzels or crackers work well.  To replace potassium, try eating a banana or yogurt along with fluids.  In 8 oz of Gatorade, there is only 25 mg of potassium and 110 mg. of sodium.  Look at the amount of potassium and sodium in these recovery foods:

• 6 saltines:  300 mg sodium
• 6 large 3-ring pretzels:  300 mg sodium
• 16 wheat-thin crackers:  270 mg sodium
• 1 1/4 cup Cheerios:  300 mg sodium
• 1 cup yogurt:  500 mg potassium
• medium banana:  500 mg potassium
• 1/4 cup raisins:  300 mg potassium
• baked potato:  750 mg potassium
• pineapple juice:  335 mg potassium
• 2 T. almond butter:  240 mg potassium
• 1 cup coconut water:  600 mg potassium

Try this recipe to avoid the artificial colors/flavors in commercial drinks:

Homemade Sports Drink

1/4 c. sugar

1/4 tsp. salt

1/4 cup hot water

1/4 cup orange juice + 2 T. lemon juice

3 1/2 cups cold water

Dissolve sugar and salt in hot water; add remaining ingredients.

Yield: 1 quart (4 servings)

Nutrients per serving (8 oz): calories 50, carbohydrate 12 g, sodium 110 mg, potassium 30 mg