How Much Hydration Does an Athlete Really Need?

Most athletes think they drink “enough,” but when performance dips or fatigue creeps in, hydration is usually the quiet culprit. A simple rule makes it easy: take your body weight, divide it by two, and that number is your baseline daily hydration in ounces. That’s for everyone—adults, teens, and youth athletes. So a 150-lb athlete should aim for at least 75 ounces of fluid each day before even accounting for training demands.

Once you add sports into the mix, the requirement goes up fast. Athletes need an additional 16–24 ounces of fluid per hour of practice or training. That extra hydration keeps the nervous system firing, muscles contracting efficiently, and recovery on track. For best results, break your total hydration into 8-10 “drinks” spaced throughout the day rather than chugging large amounts all at once. This steady approach keeps athletes performing sharper, recovering faster, and showing up with the energy they need—every single session.

Basic Schedule Hydration:

• Wake Up (Immediately)
• Breakfast
• 10am
• Lunch
• 2pm
• Practice (16-24 oz)
• Post Practice 
• Dinner
• Before Bed