adidas / March 2021
3 Minute Read

Why is Hydration Important? Tips to Stay Hydrated

From workouts to daily life, hydration is important for every cell of the human body. Get tips from adidas on how to properly hydrate for sports and beyond.


 If you want to edge past the competition, it helps to be flexible, quick and ready to change course in a split second – a lot like water. In fact, a large part of the human body is water – around 60% – and staying hydrated is a crucial part of overall health. From your lungs to your lymph nodes, every cell in your body needs water to function. Athletes in particular need to properly hydrate for sports, but hydration is vital for everyone. 
How much water should I drink every day?
To keep hydrated, medical experts recommend about 11 cups (2.5 liters) of fluids a day for women and 16 cups (3.7 liters) for men. If you’re playing sports, exercising, or spending time out in warm weather, you’ll need even more than that to rehydrate your body.
Here are a few good reasons to refill your water bottle: 


Water can provide lubrication to all the organs and tissues in the body, including your muscles, tendons and joints. Perspiration might help you stay cool while you’re pushing yourself to perform, and drinking enough water may also help your heart, lungs and blood vessels work more efficiently. For athletes at every level, proper hydration fuels better workouts and stronger showings on the field or the court.


Headache, fatigue and brain fog are common symptoms of dehydration, and they’re not just “in your head.” Your brain and your nervous system rely on water to function. Drinking enough fluids throughout the day may improve your mood and your energy levels, in addition to cognitive functions like problem-solving and short-term memory. 


Whether you left it all on the field or reached new heights on the court, fitness takes more than determination – it takes recovery. During and after your workout, staying hydrated helps your tissues absorb stress, flush out waste and heal, so you can recover faster and play harder. Drinking enough water might also improve your sleep quality, which is another crucial element of fitness and recovery. 


 We’ve all heard the old saying “if you feel thirsty, you’re already dehydrated.” Here are some tips for staying hydrated:
Drink enough fluids. No matter what your activity level, your body continuously loses moisture, so it’s important to get enough fluid in your diet every day. Good old-fashioned water is always a great choice, but it’s not your only one –– try non-caffeinated tea, unsweetened sparkling water, or even soup. You don’t even have to drink all the water you need, either. Many fruits and vegetables, like celery, tomatoes, grapes or melon, can be an excellent source of water in your diet as well.
Avoid sugary drinks. There’s one exception to the “drink more fluids” wisdom: Sweetened drinks like soda, juice or energy drinks usually pack a high load of sugars without much nutritional value. That’s why drinking soda may often leave you feeling sluggish and less satiated than before. 
If you miss the flavor of sweetened beverages, try infusing your water with a lemon wedge, mint leaves or cucumber slices. 
Eat plenty of vitamins and minerals. Minerals like potassium and sodium help your body retain and use water effectively. Eating a diet high in protein, fiber and whole fruits and vegetables can help you get all the nutrients you need. If you’re increasing your fluid intake but still feeling dehydrated, it may be a signal to see your doctor for a check-up. 
Make it easy to stay quenched. Whether you’re working out or running errands, it’s easy to remind yourself to hydrate when you have plenty of water at the ready. Grab your water bottle before you head out, so thirst won’t catch you off-guard.
adidas / March 2021
3 Minute Read