HYDRATION FOR ISU

ATHLETES

PREWORKOUT HYDRATION

The key is to not overdrink before training but to drink

enough water. It is recommended that the athlete should
drink “17-20 oz” of the fluids 2-3 hours before exercise
(Rosenbloom, 2012; Casa, et al., 2000). This will ensure
adequate time for the athlete to replenish themselves in
time for their training. Also, consume 7-10 oz of fluids
“10-20 minutes before exercise” (Rosenbloom, 2012;
Casa, et al., 2000). Hydrating with water before training is
vital so athletes can perform at their peak performance.

HYDRATION DURING TRAINING

It is essential to keep hydrated during the training to

“improve performance” (Rosenbloom, 2012). How much
the athlete should consume depends on the activity.
Furthermore, consuming fluids that are “6%-8%
carbohydrates” that provide the athlete with “sodium and
potassium” is needed (Rosenbloom, 2012). Drinking a
sports drink with electrolytes will help with the sweat lost
during training.

POSTWORKOUT HYDRATION

After training, "drinking at least 16 to 20 oz of fluids”

is beneficial (Rosenbloom, 2012). Moreover, this is
important to replenish what was lost in training.
Sports drinks are generally recommended after
exercise because this “encourages fluid
consumption” (Rosenbloom, 2012). Also, this will
give the athlete the proper electrolytes to hydrate
their body.

DEHYDRATION

Dehydration in any state is critical as the body

starts to lose fluids, and this causes “electrolyte
imbalances” (Anonymous, 2019). Moreover,
drinking a sports drink will help recover those
lost electrolytes from sweat.

TYPES OF FLUIDS TO DRINK

Water
Gatorade
Coconut water
Liquid I.V. Hydration Multiplier Electrolyte Mix
Skratch Labs Sport Hydration Drink Mix
Chocolate milk

FIGHT SONG

"Go You Redbirds onto battle! Fight for ISU.

Raise the banner, red, and white; to this emblem we'll
be true.
So let us cheer the Redbirds on to victory! Every voice
proclaim:
'We've got the fight! We've got the might! Let's win
this game.'"