AthleteHydrationGuidelines
Recommendations cited in this document are from Human Kinetics – a leading international provider of informative products in all areas of physical activity. The pre‐workout, during workout, and post‐workout consumption guidelines are recommended by Leslie Bonci, M.P.H., R.D.,LDN, CSSD Director Sports Nutrition Program University of Pittsburgh Medical Center. RecommendedamountsofWaterConsumptionforAthletes
The following sections summarize the recommended amount of water athletes need to consume, before, during and after practices and games to achieve optimal health, hydration, and performance. Types of Fluids: •
Water •
Juices ( sugar content should be low) •
Sports drinks ( Gatorade, PowerAde, etc) •
Energy drinks ( not recommended for 9 – 13 years old‐ consult a physician or nutritionist before consumption due to the HIGH caffeine content) NOTE: 
500ml of bottle water= approximately 2 cups of water. 
In the sections below a workout can include practice, game/competition, or a training session. 
Indicators of Hydration Status: o
Light colored urine = GOOD HYRDATION o
Dark colored urine = BAD HYRDATION. This can results in cramping, muscle stiffness, and increased likelihood of injuries Athlete Hydration Guidelines Page 1 of 3 1. DailyConsumptionGuidelines
Recommended consumption in this section does NOT include water to be consumed during workouts. See subsequent sections for those additional requirements. Gender Male Athletes Female Athletes Age (years) 9‐13 Consumption Amounts 8 cups or 2,000 mL 11 cups or 2,750 mL
14 ‐ 18 9 – 13 14 ‐ 18 8 cups or 2,000 mL 8 cups or 2,000 mL 2. Pre‐workoutHydrationGuidelines
Gender Male Athletes Female Athletes Age (years) 9‐13 14 ‐ 18 9 – 13 Consumption Amounts and Timing 1 to 2 hours before: 8 ounces (250ml‐400ml) 2‐ 3 hours before workout: 16 ounces ( 2 cups) 1 to 2 hours before: 2‐ 3 hours before 8 ounces (250ml or workout: 16 ounces ( 2 cups) 1 cup) 15 minutes before: 15 minutes before: Just before workout: 8 – 16 6 ounces ( 177 ml ) ounces (1‐2 cups ) 6 ounces ( 177 ml ) 14 ‐ 18 Just before workout: 8 – 16 ounces ( 1‐ 2 cups ) Athlete Hydration Guidelines Page 2 of 3 3. DuringWorkoutsHydrationGuidelines
Gender Male Athletes Age (years) 9‐13 14 ‐ 18 9 – 13 14 ‐ 18 Consumption Amounts and Timing EVERY 15‐20 MINUTES: HOURLY: EVERY 15‐20 MINUTES: HOURLY: 8 ounces (250ml = 1 cup) Female Athletes 14 – 20 ounces (400‐ 600 ml = 1.5 8 ounces – 2.5 cups) ( 250ml = 1 cup) 14 – 20 ounces (400‐ 600 ml = 1.5 – 2.5 cups) 4. POST‐WORKOUTHYDRATION‐Guidelines
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In addition to the fluids listed at the top of this document post‐workout fluids can include: chocolate milk, or a sports drink. However, the majority of fluid intake should be WATER. 
To properly achieve these guidelines you will need to weigh yourself before and after your workout. Gender Male Athletes Female Athletes Age (years) 9‐13 14 ‐ 18 9 – 13 14 ‐ 18 Consumption Amounts and Timing Within‐ 15‐20 minutes post‐
workout: Within‐ 15‐20 minutes post‐
workout: Within‐ 15‐20 minutes post‐
workout: Within‐ 15‐20 minutes post‐
workout: 20 ounces per 1lbs lost 20 ounces‐per 1lbs lost 20 ounces‐per 1lbs lost 20 ounces‐per 1lbs lost Athlete Hydration Guidelines Page 3 of 3