Simple Ways to Stay Hydrated Before, During, and After Volleyball

Introduction: Why Hydration Is Crucial in Volleyball

Hydration is a silent game-changer in volleyball. From explosive jumps and fast-paced digs to mental clarity under pressure, staying properly hydrated ensures peak performance. Losing even a small percentage of your body’s water can lead to fatigue, slower reaction times, and increased risk of injury. Here’s how to stay ahead of dehydration—before, during, and after your matches or practices.

💧 Before the Match: Prime Your Body

1. Drink 16–24 oz Two Hours Before

Start early—hydration isn’t just for during the game. About 2 hours before play, drink 16 to 24 ounces (500–700 ml) of water or a balanced sports drink.

• This gives your body time to absorb fluids and hit the court at full strength.
• Avoid chugging—sip consistently.

2. Eat Water-Rich Foods

Snack on hydrating fruits and veggies like:

• Watermelon
• Cucumber
• Oranges
• Strawberries

These provide both fluids and electrolytes in a natural, refreshing form.

🕒 During Play: Stay Ahead of Thirst

3. Sip During Warm-ups and Breaks

Don’t wait until you’re thirsty. Keep a marked water bottle nearby and drink:

• 4–8 ounces every 15–20 minutes
• More frequently in hot or humid conditions

4. Use Sports or Electrolyte Drinks in Longer Matches

For games over 60 minutes or under intense heat, your body loses sodium, potassium, and other electrolytes. Choose:

• Sports drinks with moderate sodium and carbs
• Electrolyte tablets added to water

These help maintain energy and hydration without overwhelming your stomach.

🚿 After Play: Replenish What You Lost

5. Drink 16–24 oz per Pound Lost

Weigh yourself before and after a match—then drink 16–24 oz (500–700 ml) for every pound lost.

• This restores your hydration balance and prepares you for the next session.

6. Check Your Urine Color

A simple self-check:

• Pale yellow = hydrated
• Dark yellow or amber = drink more fluids

📏 Track and Maintain Daily Hydration

7. Use a Marked Water Bottle

Get a bottle with measurements to track how much you drink throughout the day. Set goals like:

• Half your body weight (in ounces) per day as a starting point

8. Set Hydration Reminders

Use phone alarms, apps, or sticky notes on your bottle or locker to remind you:

• Morning, pre-practice, during practice, and post-practice check-ins

🚫 Hydration Mistakes to Avoid

• Relying on thirst: You’re already dehydrated when you feel it
• Drinking only sugary sodas: These can cause energy crashes
• Overusing caffeine: It’s a diuretic and can pull water from your system
• Skipping hydration on off-days: Hydration is a full-time job, even on rest daysWatch This Video to Understand What is The Effect if you Dehydrated%[youtu.be/AujXYEabz3U?si=uFOLh2CUhmykFWi8]

✅ Make Hydration a Habit

When hydration becomes second nature, your performance improves:

• Quicker recovery
• Sharper focus
• Longer stamina
• Fewer cramps and heat-related issues

🎯 Want to Improve Your Hydration Strategy with Real Feedback?

Hydration affects everything—from your jumps to your reaction time. With Rewind, you can upload game footage and receive custom coaching feedback that includes:

• Energy levels under pressure
• Performance dips related to fatigue
• Postural signs of dehydration

📈 Fuel smarter. Play longer. Dominate stronger.
🔗 Try it now at TryRewind.co
📸 Click the image below to start fine-tuning your hydration and performance today.