Whether you spend your free time sweating on a volleyball court or lounging on an armchair, hydration is essential for proper body functioning. But for an athlete, the importance of water increases drastically as sweat pours from her body. Although it may not be the most vigorous sport out there, athletes should still recognize the important of staying hydrated while playing volleyball.
Hydration Needs
Although it is common advice that each person should drink eight 8 oz. glasses of water every day, the ESPN Rise website offers a slightly more personalized recommendation. According to Notre Dame sports nutritionist Erika Whitman, divide your weight in pounds by two to determine how many ounces of water your body needs per day. For a 125-pound volleyball player, this amounts to just over 62 ounces of water every day. In addition to this daily intake, aim to drink at least seven to 10 ounces of water for every 20 minutes of volleyball played. If you are playing volleyball outside in hot temperatures, increase this water intake even more to offset water lost through sweat.
Quick Tip
Whether you play indoor or outdoor volleyball, it might be helpful to monitor the amount of sweat you lose while playing. An easy method for doing this involves weighing yourself before and after your practice or game. Any weight lost during this brief time period is strictly water loss. For every pound of weight lost, drink an additional 20 to 24 ounces of water. According to the PowerBar Sports Nutrition Volleyball Guide, the average volleyball player loses 27 ounces of water per hour of volleyball.
Monitor Hydration
Keep track of your daily water intake by wrapping rubber bands around your reusable water bottle once you determine how many bottles you must drink to reach your daily goal. For example, a 20-ounce bottle needs three refills to provide almost 62 ounces. In this case, wrap three rubber bands around the top of the bottle. Each time you finish the bottle, move one rubber band from the top to the bottom. Once all your bands are at the bottom, your daily intake is satisfied. If you plan to play volleyball for 60 minutes after school, add another one or two rubber bands to your bottle to keep yourself on track.
Dangers of Dehydration
Staying hydrated is not only essential for the body's health, but it is also necessary for the athlete's performance on the court. If the body does not have enough water to cool itself through sweating, the body enters a state of dehydration. If left untreated, dehydration quickly leads to muscle weakness, muscle cramps, loss of coordination and overall fatigue. If dehydration continues to progress without treatment, it may lead to heat exhaustion or heat stroke. Early signs of dehydration include intense thirst, headache, dry or sticky mouth, dizziness and unusual muscle cramps.
Sports Drinks
In most cases, water is the best fluid to replenish water lost while playing sports. However, the American Council on Exercise recommends drinking sports drinks if you engage in high-intensity exercise for more than 45 minutes. Vigorous-intensity exercise often involves copious amount of sweating, through which valuable electrolytes are lost. Sports drinks tend to be a suitable alternative for water during and immediately after a high-intensity game of outdoor volleyball in the summer heat.
References
- ESPN Rise: Follow These Tips To Stay Hydrated During Your Practices and Games
- PowerBar: Sports Nutrition Volleyball Guide (PDF)
- Hoosierland Volleyball Club: Proper Hydration and Nutrition-Before, During and After Competition
- American Council on Exercise: Healthy Hydration
- Mayo Clinic: Dehydration and Youth Sports: Curb the Risk
- Sanford Health: Staying Hydrated During Hot Summer Months
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