A well-hydrated athlete is a better athlete. Even mild dehydration has been shown to reduce endurance, impair cognitive function, slow down reaction times and decrease focus, as well as increase the risk of muscle cramps and injuries.
By staying hydrated before and during a hockey game, you can improve your performance in many different aspects of the game.
Here are six great hydration drink options for all budgets and preferences:
Hydration With Carbs: LiquidIV
Our favorite hydration drink for rapid hydration is LiquidIV. They have a number of options, but their original version has the scientifically ideal amount of sugar and electrolytes to quickly replenish your body.
Their flavors are amazing, they have convenient packaging and they are a reputable brand.
High Sodium Without Carbs: LMNT
Sodium is the primary mineral the body loses through sweat, so it’s vital to replace it. LMNT is a high-sodium electrolyte drink formulated by biochemist Robb Wolf. According to LMNT, most Americans consume 70% of their sodium through processed foods. If you’re leading a healthy lifestyle and cut out processed foods AND you sweat a lot, there’s a good chance you actually may not be consuming enough sodium.
LMNT takes some time to get used to, but its scientifically-backed electrolyte ratio could be just what your body needs to perform better.
Balanced Hydration Without Carbs: Nuun
Nuun – pronounced noon – is a well-known effervescent electrolyte tablet containing a well-rounded amount of electrolytes. With a clean label free of artificial colors and flavors as well as the easy-to-use dissolvable tablet, Nuun can be a staple in your hydration routine.
Nuun can also be found in nearly every grocery store, making it a very accessible option.
High Potassium & Best Value: Ultima
Ultima is a high-potassium electrolyte drink that also happens to be one of the more affordable electrolyte options in terms of cost-per-serving, especially if you purchase it as a bulk powder.
Like all other options on this list, Ultima has a clean label and tastes great. If a higher potassium electrolyte drink works best for you, this is your best bet. It’s certainly worth testing out to see how your body responds, and could also be a nice option to alternate with LMNT given they are very different formulas.
Bottled & Ready-To-Drink: Nooma
If you don’t have access to water, or don’t want to deal with mixing and making your own electrolyte drink, you need a ready-to-drink option. Unfortunately nearly everything on the shelf is filled with artificial sweeteners, preservatives, artificial colors and other additives that can cause stomach cramps and other potential health issues.
Nooma is a fantastic ready-to-drink electrolyte beverage made with athletes in mind. It has a clean label, is available in most grocery stores and has all the electrolytes you need to ensure top performance.
Free, Easy & Accessible: Water
Let’s not forget about plain ol’ water. Yes, replenishing electrolytes lost during exercise is important, but you can still hydrate yourself fairly well with just water. And it has the added benefit of being accessible nearly everywhere and is almost always free.
Sugar vs. No Sugar With Your Electrolytes?
In general, sugar is the enemy when it comes to nutrition. Many electrolyte brands tout their electrolyte drinks are zero carb or sugar free. While there’s certainly a place for sugar-free hydration drinks, the truth is that sugar is actually helpful when it comes to rapid rehydration.
Sugar literally unlocks your intestinal barrier, allowing for water and electrolytes to quickly and more efficiently rehydrate your body. When it comes to during-game and post-game hydration, sugar with your electrolytes may actually be beneficial.
Outside of competition where you don’t need to rehydrate as rapidly, sugar-free hydration may be a better option.
How Much Should I Drink To Stay Hydrated?
After activity, athletes should aim to drink 16oz of fluids for every pound of body weight lost. But are you really going to weigh yourself before and after activity? Unless you’re a professional or collegiate athlete, probably not.
For everyone else, as long as you’re consciously thinking about your hydration at least a day in advance all the way through the post-activity recovery period, and listen to your body, you should be in a pretty good spot.
You can also take cues to determine if you’re properly hydrated. Is your urine extremely yellow? You should hydrate a bit more. Do you have a headache or are you a bit tired? You may be dehydrated and could use a bit more hydration. But be careful not to overdue it or you can risk overhydration, which is a serious medical condition. When in doubt, talk to your doctor.
Stay Hydrated And Watch Your Performance Skyrocket
Hydration is often overlooked until gametime, but that’s a mistake. It takes 24 hours to fully hydrate. Constantly ensuring you’re properly hydrated can help you in all aspects of your life, but especially your performance on the ice and your recovery period afterwards. So grab any of these great electrolyte options and enjoy the benefits!
