Day 18 – Hydration for Athletes

This is the 18th day of our team’s virtual summer training camp. Each day for the next four weeks, there will be a short assignment for you to do to prepare for the upcoming season. These assignments are mandatory for players and coaches. Parents are also encouraged to participate.

I can’t emphasize enough the importance of staying hydrated. This is particularly true when you’re training, practicing or playing sports.

Drink at least 3 litres of WATER every day

You’ll remember we talked about The 7 Commandments of Nutrition for Athletes a few days ago. As a reminder, here are a couple of them that related to staying hydrated…

  • Drink at least 3 litres of WATER every day.

    Proper hydration will increase your energy levels and improve your overall health and body composition. Buy and use a big water bottle. The less often you have to refill it the more likely you are to be successful. You can flavour the water with lemon juice, slices of fruit, cucumber or cinnamon sticks. Avoid drinks with added sugar.
  • Have a post-workout recovery shake.

    If you want your muscles to grow, it is important that you give them the fuel them up immediately after you deplete their energy stores. The best way to do this is a shake, since solid foods can take a few hours to digest. There are many good recovery shakes: Biosteel and BeachBody are just two. Try for a 2:1 ration of carbs (30-40g) to protein (15-20g). Chocolate milk is another good option in a pinch. You can also mix your own by combining a 500ml bottle of Gatorade with a typical scoop of whey protein. Obviously a good recovery shake includes water to help you rehydrate after your workout.

Are You Drinking Enough Water?

Here’s a wonderful infographic from

Today’s Assignment:

  1. Complete today’s workout on the TeamBuildr app. Be sure to mark each exercise complete as you finish it.

IMPORTANT: If you have other sports, camps or are doing a different workout that you’d like to substitute on any given day that is okay. Please make a quick note of what you did that day under the ALTERNATE Workout in TeamBuildr. It is still important to complete the stickhandling and shooting every day that it is scheduled. But it is okay to move it to another day of the week when you aren’t quite as busy. Even when you’re on vacation, you should still be trying to find time to get in your workout.

  1. Try this exercise the next time that you have a game, practice or training session.

    a) Weigh yourself BEFORE you exercise.
    b) Keep track of how much you drink while you are exercising.
    c) Weigh yourself again AFTER you exercise.
    d) Calculate the difference and drink that much more the next time.
    Ideally we wouldn’t want to lose any water weight.
  1. Post ONE idea from the infographic above that you thought was interesting to the team WhatsApp group.