General Hydration Tips
Hydration is key to success. Even small amounts of dehydration (2-3% body weight) cause cause significant decrements to performance in wrestling (6, 7, 11, 16). This is because the muscles and blood stream are mostly water and when water intake is restricted the muscles do not function optimally and the blood stream cannot circulate fuel and waste products to and from the working muscles.
Wrestlers should consume 5-8 liters of fluids each day, not including the fluids needed to replenish the body after workouts (12, 17). It is recommended that wrestlers consume 16-20 oz of fluids 2 hours before each practice and to drink 16 oz of fluids for each pound lost during or after practice to maintain a hydrated status. Drinking fluids during practice should be at your own pace and should never be restricted by a coach.
Good ways to ensure you are drinking enough fluids is to drink a tall glass of water, milk, tea or other beverage at each meal, at the beginning and end of the day, and to carry a water bottle with you during the day. Another way to assess hydration would be to monitor your urine color (see chart below). A clear color typically means you are hydrated and a dark yellow color means you are dehydrated. Only drinking when you are thirsty is not a good measure of hydration. Being thirsty means you are already slightly dehydrated.
One can obtain fluids from other sources besides just beverages and water. Good sources of fluids can come from fruits and vegetables as well. When trying to re-hydrate it is important that you do not consume large amounts of caffeine or any alcohol because both of these act as diuretics and will counteract the re-hydration process.
Hydration and Performance
Hydration is key to performing at your best. Being dehydrated only by 2% can cause significant decreases in your muscular strength, endurance, and anaerobic capacity (6, 7, 11, 16). Once this dehydration reaches 3-4% there can be a 21.5% decrease in anaerobic power, a 9.7% reduction in anaerobic capacity, a 19..5% decrease in endurance, all of which will greatly decrease your ability to wrestle at a high level (4, 6).
Hydration is key to performing at your best. Being dehydrated only by 2% can cause significant decreases in your muscular strength, endurance, and anaerobic capacity (6, 7, 11, 16). Once this dehydration reaches 3-4% there can be a 21.5% decrease in anaerobic power, a 9.7% reduction in anaerobic capacity, a 19..5% decrease in endurance, all of which will greatly decrease your ability to wrestle at a high level (4, 6).