Essential reasons to keep hydrated when playing sports

The importance of proper hydration when working out or playing sports is commonly discussed, so most active adults have probably heard some form of the mantra. Of course, that doesn't necessarily mean everyone follows the advice, even though there are very strong reasons to do so, including improved health and endurance.

It goes without saying that it's harder to play a sport when you're gasping for a drink on a warm day, but did you know that by the time you feel very thirsty, you're already dehydrated. Proper hydration starts long before you step onto the pitch for a football match or lace up your skates for a hockey game. Any workout at the gym, hike through the forest or ski run down a mountain has the same standard. To effectively hydrate, drink before, during and after you're active.

Drinking two cups of water about two hours before you get started is a good rule of thumb. When it's time to start your sporting endeavour, drink every 15 or 20 minutes, more if the weather dictates. Remember, it's not just hot weather that requires more hydration; a dry, cold, winter day can suck the liquids from your body, too.

Not hydrating properly can have adverse effects on health as well as on endurance and performance. Unfortunately, a lot of people suffer from low-grade chronic dehydration and that is only compounded when they play sports. Low-grade chronic dehydration can impact energy levels, digestive processes, organ function and immunity levels. It's imperative to stay hydrated in order to get the most benefit from a workout or playing a sport.

Parents and coaches should make sure children are getting proper training on what it means to be hydrated. Instead of letting children announce when they become thirsty, it's better to mandate water breaks.

The safest bet for staying hydrated is water, either from the tap or bottle. Sports drinks are a good alternative. While they do have some sugars, they are usually in a range that just replenishes what is being used. Soda, even if it's diet, is never a good choice, because the additives aren't good for the body and there's little in them to help with recovery. While coffee and tea in moderation are fine in general, they aren't good choices when it comes to hydrating for sports.