Drinking water is essential to a healthy lifestyle.

– Steph Curry –



    1. Tight on time? Stick with the 3 Key Takeaways and The Basics. These will provide your athletes with a solid foundation for understanding the importance of staying hydrated.
    2. Have more time? Share the TrueSport Talk and discuss how they can relate to the  Olympic athlete in this lesson.
    3. Looking for more? Sign up below to explore the Downloads & Additional Resources, which include additional conversation starters, fun physical activities, and supporting materials to enrich each lesson.

3 Key Takeaways

The Basics

What does staying hydrated do for your body?

Proper hydration is critical for athletes that want to feel and perform their best. Water is the easiest and most affordable way to hydrate, and it:

  • Improves athletic performance and reduces recovery time
  • Helps every system in the body function better
  • Minimizes risk of injury and muscle cramping
  • Better regulates the body’s temperature Among many other benefits.

Conversely, when an athlete becomes dehydrated they experience:

  • Headaches, fatigue, and loss of concentration
  • Joint and muscle pain
  • Muscle cramps
  • Nausea and vomiting
  • Dizziness and weakness

And many other symptoms which can all compromise performance and impair cognitive functioning.

TrueSport Talk

Watch this TrueSport talk with Jessica Long or read the lesson aloud

Paralympic swimmer Jessica Long knows a thing or two about peak performance. Before her 25th birthday, Jessica had already won 13 gold medals at the Paralympics and 10 at the IPC World Championships.

Even though Jessica swims in water, she still sweats and needs to drink plenty of fluids. To stay properly hydrated, she suggests keeping the following three things in mind:

  1. Hydrating with water when exercising for 60 minutes or less
  2. For longer activities, consider adding sports drinks or fruit to replace carbohydrates and electrolytes
  3. For better absorption and recovery, drink water along with eating some food after exercising

The first thing Jessica does when she gets to the pool is fill up her water bottle—during difficult practices, she can drink up to three full bottles. The last thing she does is wait until she feels thirsty, a habit that helps her stay on top of her hydration.

Staying hydrated is more than just what you are drinking and how much, but also when. Proper hydration begins long before the first whistle, and is just as important after the game or practice is over.

TrueSport Talk Questions

1. What was the main point you took away from Jessica’s words?

2. Were you surprised to hear that swimmers like Jessica need to hydrate even though they are often in the water?

3. Besides your coach providing water breaks, how can you take responsibility for your own hydration while playing sports and in your normal everyday life?

Downloads & Additional Resources:

Complete the form to get the full lesson on Hydration delivered to your inbox. Downloads and resources include:

  • Lesson Companion (PDF)
    Away from the computer or internet access? Use this printable version of the online lesson.
  • Chalk Talk (PDF)
    Use this 15-minute activity to test your athletes’ knowledge about hydration with these conversation starters.
  • Review (PDF)
    This 10-minute quiz will test your athletes’ knowledge of hydration best practices (answers included).
  • Hydration Tracking (PDF)
    Have your athletes track their fluid intake over the course of a day or longer, then set appropriate hydration goals based on the results.
  • Daily Recommendation Activity (PDF)
    This 20-minute activity will help your athletes visualize the minimum amount of water they should be drinking daily.
  • TrueSport Certificate (PDF)
    Celebrate your groups’ completion of the TrueSport Hydration lesson with this special certificate.
  • Parent Handout (PDF)
    This handout will help your parents understand the importance of regularly hydrating and how to recognize the signs of dehydration.
  • Athlete Handout (PDF)
    Help your athletes understand the basics of proper hydration and how to calculate the right amount of water to be drinking daily.

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