How to Hydrate For A Big Race/Tournament

Preparing for a big race or tournament day involves more than training your body and mind. One of the most overlooked components of peak performance is hydration. Proper hydration is not something to handle on event day alone. Your body needs a hydration strategy that begins days in advance and continues throughout the event.

Why Hydration Matters

Water makes up about 60 percent of the human body and plays a key role in temperature regulation, joint lubrication, and nutrient transport. When you sweat during exercise you lose fluids and electrolytes such as sodium, potassium, and magnesium. If these are not replaced your body can struggle to maintain blood volume and temperature balance which affects performance and can increase the risk of heat stress and cramps.¹

Start Hydrating Early

Hydration for a big event should begin at least 48 to 72 hours before competition. During this time your goal is to ensure fluid levels are topped up and electrolytes are balanced. Simply drinking water is not enough because water alone can dilute sodium levels in the body when taken in excess.² Including an electrolyte-rich beverage helps maintain sodium and potassium balance which supports muscle function.³

Aim to drink fluids consistently throughout each day before competition. A good gauge is to check the color of your urine. Light yellow indicates good hydration while darker yellow suggests you need more fluids.⁴

Electrolytes Matter Too

Electrolytes are minerals that carry an electric charge and support muscle contractions and nerve function. When you sweat these minerals are lost and must be replaced to maintain performance. Replenishment is especially important if you will be exercising in heat, at altitude, or for longer than one hour.⁵

Products designed for electrolyte replacement can provide a balanced mix of sodium, potassium, magnesium, and other key minerals. These support fluid retention and reduce the risk of cramping.⁶ Including a dedicated electrolyte drink in the days leading up to an event can help maintain electrolyte levels without excess sugar or artificial ingredients.

Hydration on Event Day

On the morning of your race or tournament start with a moderate amount of fluid. Drinking too much right before can lead to discomfort or frequent urination. Aim for 16 to 20 ounces (about 500 to 600 mL) of fluid two to three hours before start time.⁷ If you wake up feeling thirsty have an additional small drink before warming up.

During activity, sip fluids regularly. For events lasting more than one hour use an electrolyte drink to replace both fluids and minerals. For shorter events water alone may be sufficient.⁸

After the Event

Recovering hydration after the event is just as important. Drinking fluids that contain electrolytes can help restore what was lost. Your body is primed to absorb fluids more efficiently in the first 30 to 60 minutes after exercise.⁹ Continue to drink water and electrolyte beverages throughout the day to support muscle recovery and replenish fluid stores.

Final Takeaway

Hydration is a key performance factor that should be treated as part of your preparation, not just something you think about during the event. Starting hydration early, including electrolytes, and maintaining fluid balance on race day will help support your best performance. A science backed hydration strategy can help you feel stronger, recover faster, and compete at your best.

Sources

1. Casa, D.J., et al. National Athletic Trainers’ Association Position Statement: Fluid Replacement for Athletes. Journal of Athletic Training.

2. Sawka, M.N., & Montain, S.J. Fluid and Electrolyte Supplementation for Exercise Heat Stress. American Journal of Clinical Nutrition.

3. Maughan, R.J., et al. Updated Fluid Replacement Guideline for Athletes. International Journal of Sport Nutrition and Exercise Metabolism.

4. Armstrong, L.E. Performing in Extreme Environments: The Importance of Hydration Monitoring. Nutrition Reviews.

5. Shirreffs, S.M. Fluid and Electrolyte Balance in Exercise. Journal of Sports Sciences.

6. Casa, D.J., et al. American College of Sports Medicine Position Stand: Exercise and Fluid Replacement. Medicine & Science in Sports & Exercise.

7. Jeukendrup, A.E., & Gleeson, M. Sport Nutrition: An Introduction to Energy Production and Performance. Human Kinetics.

8. Thomas, D.T., Erdman, K.A., & Burke, L.M. American College of Sports Medicine Joint Position on Nutrition and Athletic Performance. Medicine & Science in Sports & Exercise.

9. Betts, J.A., et al. Postexercise Rehydration and Recovery. International Journal of Sport Nutrition and Exercise Metabolism.