Dehydration is a performance buster. Weight loss of 2-3% of body weight can negatively impact performance. This is equal to a weight loss of about 3.5 pounds for an athlete weighing 180 pounds. So the day of the game, athletes should begin drinking staring about 4 hours prior to competition. The American College of Sports Medicine and the American Dietetic Association’s Position Paper on Nutrition and Athletic Performance. The amount of recommended fluid would vary depending on the age but for adolescents this would equal about 16 ounces of fluid. This allows for rehydration (as long as the athlete is not significantly dehydrated) and excretion of extra fluid. Keep in mind that fruits and vegetables are 90% water and can be viewed as the water that you chew!
