Updated: May 6, 2020
1) Divide your current weight by 2
2) Determine how much weight you lose at practice
3) Multiply weight loss from practice by 20 & add to ounces from #1
4) Divide total ounce from #3 by the size of your water bottle.
When it comes to hydration, water is king, but it isn't the only hydrating fluid
Hydrating fluids can include:
Sports drinks like Gatorade or Powerade
Low fat milk
100% fruit juice
. . .and do not include sugary juices, soda, caffeinated beverages, or alcohol
Note - this provides an estimate, however fluid needs for adequate hydration may differ based upon the weather, sweat rate, etc.
Bottomline: DON'T stay thirsty, my friends!
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