A 175-lb athlete should drink 16.5 to 22 ounces per hour during exercise, or about 0.09 to 0.13 ounces per pound of body weight. Increase that amount in extreme heat, and always pair water with electrolytes to replace minerals lost through sweat.
Athletes, how much water do you actually need to be drinking during the game? All of this was done with a lot of math and equations and stuff like that, but I did it for you, so you're welcome. What you're going to do is you're going to find your weight over here, and then it will correlate with the ounces per hour that you're going to be going for. One thing I will say is this does not factor in super hot weather, or if you sweat a ton, or your sweat rate. This is a good ballpark of where to start, and then listen to your body. If your body is asking for more water, drink more water, and then make sure that you're also pairing it with an electrolyte. So for example, if you are 175 pounds, you're going to have between 16.5 to 22 ounces per hour of exercise. So if you have a 2-hour practice, you're going to need anywhere between like 33 ounces to 44 ounces for the entire practice. If it's really hot outside and you're sweating a ton, you're going to have to increase that amount even more. Again, make sure that you include an electrolyte powder in there to balance out the sweat that you're losing.
