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Hydration

Proper hydration practices are critical to success in wrestling.

Hydration is important in every sport, but in wrestling it has a special importance. Only in wrestling are athletes required to pass a urine test for hydration status before competing. This test was instituted to prevent wrestlers from engaging in dangerous dehydration practices as a means to make weight, which can have deadly consequences. Proper hydration is essential for health and optimal athletic performance, so it’s important to stay well hydrated even without the urine specific gravity test in mind.

Maintaining proper hydration away from the gym is easy. Simply drink water regularly throughout the day so that your urine remains clear in color. Staying well hydrated in the gym requires a little more effort.

Water vs. Sports Drinks

When you think of hydration, you probably think of water, but sports drinks actually hydrate better than water during exercise. This is because sports drinks contain nutrients such as carbohydrates and salt, whereas water does not. These nutrients in sports drinks help your body absorb the fluid faster and retain it better, which results in superior hydration.

Another advantage of sports drinks is that the carbs they contain provide a source of fast energy, so you can wrestle harder and longer without fatigue when you use a sports drink throughout practices and between matches.

NEVER CONSUME AN "ENERGY" DRINK THE DAY BEFORE, OR OF A COMPETITION.

Practical Hydration Guidelines for Wrestlers

Here are some specific guidelines for optimal hydration before, during, and after workouts, practices, and competition:

•  During practices and workouts, keep a squeeze bottle containing a carb-protein sports drink handy at all times. Take a drink from it every 10-15 minutes.


•  Weigh yourself before and after workouts and practices. During the first hour after the workout or practice, drink 1.5 ounces of fluid for every ounce of body weight you’ve lost. For example, if you lost one pound (16 ounces) during a practice, drink 24 ounces of fluid during the next hour. Carb-protein sports drinks and performance recovery drinks are the best choices for post-exercise rehydration because they also provide carbs to replenish muscle fuel stores and protein to repair muscle tissue.


•  Drink 12 to 24 ounces of fluid 2 hours before a competitive match to ensure full hydration. Don’t drink anything more until 15 minutes before the match, then drink 6-8 ounces. This will top off your fluid and energy levels without risk of a full bladder.


•  Consider using a performance recovery drink as your pre-competition meal. A liquid meal will provide the nutrition you need with minimal weight gain (due to a low stool residue) as compared to solid food. It is also absorbed faster than solid food and takes care of your hydration and energy needs simultaneously.