Kelsey HigginsonSports Nutrition Coach and Founder at Clutch Day Coaching

Athlete hydration chart

26 Feb 2026 · 1 min

Watch on YouTube

0:55

In this instructional video, the speaker outlines a practical hydration plan for athletes who lose a lot of sweat. The core recommendation is to calculate daily fluid needs based on body weight—e.g., a 135‑lb athlete should consume about 68 oz of water outside of training. During practices or workouts, the athlete should add roughly 4–5 oz of fluid every 15 minutes, spreading intake to avoid feeling heavy. The speaker also suggests occasionally adding electrolytes and provides a simple graph (blue for baseline daily intake, green for in‑practice intake) for viewers to screenshot and reference.

Chapters

This is what your hydration needs to look like if you are an athlete who sweats a ton. If you are not drinking enough fluids, you will be dehydrated, which is then going to affect the way that you are able to perform on the court or the track or the field. A good starting point to know how many ounces you need to be drinking every single day is going to be based off your weight. So I made this graph to make it really easy for you guys. We'll pop it up here at the end. But say that I am a 135-pound athlete. I'm going to be able to look at my pounds, look over at the blue, and that's going to tell me I need 68 ounces of fluids outside of my practices. That means during school, during mealtime, times, that's the ounces that I need to be drinking. Then I need to add on practice and workout ounces. So if I'm gonna hurt 135 ounces, I'm gonna look over to the green. I need to be having about 4 to 5 ounces every single 15 minutes of my practices or my workouts. We want to spread them out every 15 minutes because it's going to make it so you don't feel gross and heavy from all the water that you're drinking. Here's the graph to screenshot it. Stay hydrated, my friends, and throw in an electrolyte in there every once in a while.