Hydration Might Be the Edge You’re Missing

When we talk about performance, most athletes think of training, nutrition, and sleep. But there’s one simple habit that’s just as important—and often overlooked: hydration.

And no—this isn’t just about chugging water during games. It’s about building hydration habits that support energy, focus, and muscle function from the moment you wake up to the final buzzer.

Why Hydration Matters for Athletes

Your body is around 60% water. That water helps regulate everything from temperature to muscle contractions to brain function. Even a small drop in hydration—just 2%—can significantly reduce performance.¹

Here’s what dehydration actually does to you:

1. Slower Reaction Time

Dehydration impairs cognitive function—which means slower decision-making, decreased focus, and poor puck tracking.²

Poor reaction time for players = head down neutral zone hits. Next thing you know, you’re in my clinic getting concussion rehab.

2. Increased Fatigue

Water plays a key role in oxygen delivery and nutrient transport to your muscles. When you’re dehydrated, your body has to work harder to keep up, which leads to earlier fatigue.³

3. Muscle Cramps and Tightness

Fluid balance affects nerve signals and muscle contractions. Skating, lateral pushes, or even butterfly recoveries become more difficult when your body isn’t properly hydrated.⁴

These are just the top 3 that I could think of but the list is endless.

I’ve looked at my email analytics and only 3% of you read this far anyways 😉 

The rest of this email is for that 3%.

The Timing of Hydration Matters

Waiting until you’re thirsty is too late. By that point, you’re already in a performance deficit. Here’s a smarter approach:

Morning:

Start your day with 8–12 oz of water as soon as you wake up. Sleep dehydrates you.

Pre-Activity:

Drink 16–20 oz of water 2–3 hours before games or workouts, and another 8 oz 20–30 minutes before starting.

During Activity:

Sip water or a sports drink every 15–20 minutes—especially during intense practices or hot rinks.

Post-Activity:

Rehydrate with 16–24 oz per pound of body weight lost (yes, weigh yourself before and after intense sessions if you want to get dialed in).⁵

What About Sports Drinks?

For most workouts under an hour, water is fine. But if you’re training hard or playing games lasting 60+ minutes, sports drinks with electrolytes and carbs can help:

• Replenish sodium and potassium lost through sweat

• Maintain blood glucose levels

• Support muscle contraction and nerve signaling

Look for drinks with around 6–8% carbohydrate concentration and 200–400mg of sodium for optimal absorption.

On a complete side note, if you or know someone who works for Red Bull, please let me know.

Signs You’re Already Dehydrated

If you’re seeing these signs, it’s time to take hydration more seriously:

• Headaches or light-headedness

• Muscle cramps

• Sticky or dry mouth

• Decreased energy

• Dark yellow urine

The TLDR (do kids even know what that means?)

Don’t wait until you’re thirsty—hydrate before, during, and after activity

Dehydration leads to fatigue, slow reactions, and muscle cramps

Water is essential for focus, endurance, and full-body performance

Build hydration into your daily routine, not just game day

It’s a small habit, but it can lead to major gains on the ice.

-Dr. Jamie

References

1. Cheuvront SN, Kenefick RW. Dehydration: Physiology, assessment, and performance effects. Comprehensive Physiology. 2014;4(1):257–285. doi:10.1002/cphy.c130017

2. Lieberman HR. Hydration and cognition: A critical review and recommendations for future research. Journal of the American College of Nutrition. 2007;26(sup5):555S–561S. doi:10.1080/07315724.2007.10719658

3. Casa DJ, Armstrong LE, Hillman SK, et al. National Athletic Trainers’ Association position statement: Fluid replacement for athletes. Journal of Athletic Training. 2000;35(2):212–224.

4. Sawka MN, Burke LM, Eichner ER, Maughan RJ, Montain SJ, Stachenfeld NS. American College of Sports Medicine position stand: Exercise and fluid replacement. Medicine & Science in Sports & Exercise. 2007;39(2):377–390.

5. McDermott BP, Anderson SA, Armstrong LE, et al. National Athletic Trainers’ Association position statement: Fluid replacement for the physically active. Journal of Athletic Training. 2017;52(9):877–895.