#16 April Edition- Hydration Matters

“Working with professional athletes definitely has its perks — and yes, I do get to watch the games.”

But what most people don’t see is what’s actually happening on the sidelines. While I’m watching the play, I’m also scanning for signs of injury, checking in on player concerns, and monitoring something that’s surprisingly easy to miss: 💧Hydration.

It’s a bigger issue than people think, especially during summer games when players are sweating heavily.

Here is some numbers on how much sweat athletes lose:

🚗 F1 drivers can lose 2–3 kg in sweat during a single race

🏃‍♂️ Marathon runners may lose 3–4 kg of body weight over 42km

🚴 Tour de France riders drink up to 4 liters per stage

🏌️ Pro golfers need around 2.4L/day, especially in hot climates

⚽ Soccer players lose up to 3L during intense training or matches

🏀 Basketball players can sweat out 2–3L in one 90-minute game

🎤 Even NBA legend Kevin Garnett admitted how common dehydration is in the league — even with access to elite trainers and support staff. If it’s a problem at the highest level, imagine how easy it is for the rest of us to miss it.

🏒 The Edmonton Oilers recently installed tech-enabled urinals from Intake Health to automatically measure hydration status in real-time.

🧠 Why Hydration Matters

Water plays a role in almost every system of your body:

✅ Keeps joints lubricated and muscles moving

✅ Supports digestion and regulates temperature

✅ Boosts focus and reduces fatigue

✅ Helps your brain — which is 75% water — function at its best

Even mild dehydration (1–2%) can cause:

• Headaches

• Fatigue

• Dizziness

• Brain fog

• Decreased physical performance

🧃 Do You Really Need 8 Glasses a Day?

Not necessarily. The “8 x 8” rule (8 glasses of 8 oz) isn’t backed by strong science.

Here’s what the evidence shows:

📊 Most people do fine with 1.5–1.8L/day

📊 Sedentary adults need about 2.7L (women) and 3.7L (men) daily (including food)

📊 Optimal hydration target: ~45 mL/kg of body weight

🍉 Bonus: You get around 1L of fluid just from foods like fruits, veggies, and soups.

👅 And yes — your thirst is a reliable guide, thanks to your body’s osmoregulatory system.

🟨 What Your Urine Color Can Tell You

Here’s a simple guide you can use daily to check your hydration:

💬 Final Thoughts

Hydration is one of the simplest habits we can improve — and it has big returns.

💡 Try these:

• Start your day with a full glass of water

• Don’t wait to feel thirsty, especially if you’re active

• Bring a water bottle you actually like using

• Add fruit or herbs for flavor

• Eat your water — fruits, soups, smoothies, and raw veggies

Whether you’re a teen athlete, weekend golfer, a busy parent or retired managing your health — hydration is your daily edge.

Take it seriously, and your body (and brain) will thank you.

Until next month, stay hydrated!

Kosta Ikonomou