Boulder Valley School District

Hydration Tips and Fluid Guidelines

Many athletes do not voluntarily drink enough water to prevent significant dehydration during physical activity.

ATHLETES and coaches NEED WATER throughout all physical activities.

  • An athlete cannot always rely on his or her sense of thirst to sufficiently maintain proper hydration.
  • Coaches are the best role models.
  • NEVER, EVER deny an athlete access to water regardless of the circumstances student—athletes must always have access to water when they request it!


BEST PRACTICE to stay hydrated!

Make TIME to educate athletes on how they can prepare their bodies to MAXIMIZE their performance!

Drink before, during, and after practices and games. For example:

  • Drink 16 ounces of fluid 2 hours before physical activity.
  • Drink another 8 to 16 ounces 15 minutes before physical activity.
  • During physical activity, drink 4 to 8 ounces of fluid every 15 to 20 minutes (some athletes who sweat considerably can safely tolerate up to 48 ounces per hour).
  • After physical activity, drink 16 to 20 ounces of fluid for every pound lost during physical activity to achieve normal hydration status before the next practice or competition.