💦 Hydration Battle 💦 The madness on the court continues tonight!! So.....let's continue our  Sweet 16 of Sports Nutrition Series March Madness Edition 🏀   No matter what your sport is....Hydration is your defensive MVP—it’s not flashy, but it keeps you going when the game is on the line. Just like a great full-court press, hydration helps you stay sharp, quick, and resilient under pressure. Whether you're deep into a tournament or just grinding through spring training, your performance depends on how well you manage your fluids. Here’s how the Hydration Battle plays out in Round Two:

🏀 Pre-Game Hydration vs. Mid-Game Sips

💧 Pre-Game Hydration
Think of this as fueling your internal tank.

• Drink 16–20 oz of water about 2 hours before your workout, game, or practice.

• This gives your body time to absorb what it needs so you're not starting on empty.

• Add a small pinch of salt or a few sips of an electrolyte drink if you’re a heavy sweater or it’s warm out.

💧 Mid-Game Sips
Even if you start off hydrated, you need to keep it going.

• Aim for 4–8 oz of water every 15–20 minutes during play.

• Use a sports water bottle that’s easy to grab for quick sips on the sideline.

• Pro tip: Cold water absorbs faster and feels more refreshing in warmer weather.

✅ Bottom line: Start hydrated, stay hydrated. Waiting until you’re thirsty is like waiting until the fourth quarter to start playing defense—too late!

⚡ Electrolyte Drinks vs. Hydrating Foods

⚡ Electrolyte Drinks
These are the unsung heroes of tough practices and sweaty games.

• They replace sodium, potassium, and magnesiumlost through sweat.

• Ideal for workouts over an hour, two-a-days, or training in the heat.

• Look for options with minimal added sugar, or DIY it with water, salt, and a splash of juice or electrolyte tablets.

🍊 Hydrating Foods Yes—some of the best hydration doesn't come in a bottle!

• Oranges, watermelon, strawberries, cucumbers, and celery are over 90% water.

• These foods also provide natural electrolytes and vitamins that support performance and recovery.

• Great for snacks before and after a workout or to pack in a team cooler for game day.

✅ Bottom line: Both have a role. Use electrolytes when the sweat is serious, and hydrating foods to top off your tank naturally.

🔥 WINNING STRATEGY:

Your hydration plan should be just that—a plan. Not a last-minute gulp before warm-ups.

Here’s how to build a simple, winning routine:
✅ Hydrate early in the day—not just before activity.
✅ Bring water (and a refill plan) wherever you go.
✅ Include electrolytes when sweating is high, and hydrating snacks post-game.
✅ Monitor your urine color: pale yellow = good. Dark = drink up!

💬 Your Turn: What’s Your Hydration MVP?

I want to hear from you!

👉 Do you have a favorite water bottle that keeps you on track? Here are a few of my favs..... Hydroflask , Yeti, Owala, Stanley, Hydrogen water bottle.
👉 A go-to electrolyte drink or mix you love? These are the ones I recommend the most: LMNT, Nuun, Base Salt , Celtic Salt, Salt Stick Capsules.
👉 A favorite hydrating snack for practice days? Noka smoothie packets, Go Go Squeeze Packets , Mama Chia Squeeze, Choc milk boxes.

DM me on instagram (@JennGilesEat4Sport) and tell me your Hydration MVP, and I’ll feature a few reader favorites in my stories!!!