Healthy hydration habits for student athletes

FAIRBANKS, Alaska (KTUU/KTVF) - As student athletes return to the classroom and their sports, keeping hydrated will be key to their performance on and off the field.

According to a 2017 study from the National Institutes of Health, more than 30% of student athletes are dehydrated before competing or training.

Wayne Sawchuk, the districtwide activities director for the Fairbanks North Star Borough School District, who also has worked as a coach and PE teacher, said, hydration is very important for student athletes that must perform athletically and academically.

This can be a challenge for some student athletes, as they are very busy throughout the day, said Ainsley Smith, a volleyball player at the University of Alaska Fairbanks (UAF). This could mean starting the day at 6 a.m. and coming home late at night after games.

“It’s really easy to grab a caffeinated beverage that maybe have ingredients that are not really that great for you, so sometimes that will take more of your water intake rather than actual water,” she explained.

Smith said from experience, it’s important to keep caffeinated and sugary drinks to a minimum and instead prioritize water.

Signs of dehydration include feeling ill, having a headache, dry mouth, dizziness, confusion, tiredness and sunken cheeks as well as other symptoms.

Sawchuk said one way people can gauge their hydration level is by keeping an eye on the color of their urine. Darker urine usually indicates a lack of hydration.

Water intake advice differs depending which expert you ask, but according to the Mayo Clinic, men should drink about 15.5 cups (124 oz) of fluids per day, while women should drink about 11.5 cups (92 oz) of fluids per day.

One of the best way athletes can stay on top of that is by “just getting our water bottle kind of keep filling up, keeping tabs on when you are drinking it,” Sawchuk said. But also, “bringing in more [water] than they’re sweating [out].”

Elana Guc, who also plays volleyball at UAF, emphasized the need for “a lot of electrolytes, like during and after practice.” She said it’s important for athletes to stay hydrated.

“It’s hard, but you have to do it,” she said.

Sawchuk warns against chugging water before an activity, however, as it can cause the body to feel bloated and could result in athletes feeling sick and throwing up.

In developing healthy hydration habits for herself, Smith said she now starts her day with a glass of water as soon as she wakes up.

“I really do struggle with getting water in me and... sometimes if I need to, I’ll add like a little bit of flavoring in there just to make it a little bit more fun,” she added.

Guc echoed Smith’s advice on starting the day with a glass of water and making sure that you make your own hydration regimen that works for you.

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