Hydration for Wrestlers

Hydration is one of the simplest ways wrestlers can take care of their body and improve how they feel in training.

Wrestlers ask a lot from their bodies. They practice hard, sweat heavily, compete in warm rooms, and often train for long periods of time. Because of that, hydration should not be something athletes only think about once they are already thirsty, cramping, tired, or lightheaded.

Hydration is part of preparation.

The goal is not to make hydration complicated. The goal is to help wrestlers build a simple plan they can follow before, during, and after practice.

Credit

This hydration resource and fillable hydration plan are based on educational materials from Next Level Athletes. Kingdom Wrestling is sharing and adapting this information to help our wrestlers and families build better hydration habits for training, competition, and recovery.

Download the Hydration Plan Handout

The fillable hydration plan handout was created by Next Level Athletes and is designed to help athletes build a personalized hydration plan.

Use the handout to figure out:

• Your sweat level
• Your daily baseline fluid goal
• How many water bottles you need each day
• What to drink before practice
• How much to drink during practice
• Whether electrolytes may be helpful
• What fuel options may work during tournaments or long training days
• How to rehydrate after practice

Download the Fillable Hydration Plan

Why Hydration Matters

When athletes are not properly hydrated, they may notice:

• Lower energy
• Slower reaction time
• More fatigue
• Poor focus
• Headaches or lightheadedness
• Muscle cramps
• A harder time recovering after practice
• Greater risk of heat-related issues

Hydration will not replace good sleep, good nutrition, or effort, but it is one of the foundational habits that helps athletes train harder, recover better, and stay more consistent.

For wrestlers, this matters because small details add up. If an athlete is tired, cramping, lightheaded, or struggling to focus, they are not going to get the most out of practice.

Hydration Is the Athlete’s Responsibility

Parents and coaches can remind athletes to drink water, but wrestlers need to learn how to take responsibility for their own hydration.

A serious athlete should know:

• How much water they usually drink in a day
• What size water bottle they use
• How many bottles they need before practice
• How much they drink during practice
• Whether they are a light, moderate, or heavy sweater
• How their body feels when they are underhydrated

The goal is not perfection. The goal is consistency.

If an athlete can build the habit of drinking enough fluid throughout the day, bringing a water bottle to practice, and rehydrating after training, they are already doing something that many athletes overlook.

The 3-Part Hydration System

A complete hydration plan has three parts:

1. Prehydrate before practice
2. Hydrate during practice
3. Rehydrate after practice

Each part matters.

If an athlete shows up to practice already behind, it is hard to catch up during training. If they do not drink during practice, they may fade as the session goes on. If they do not rehydrate after practice, recovery can suffer and they may start the next day already behind.

Step 1: Prehydrate Before Practice

Prehydration means showing up to practice already prepared.

A simple starting point for daily hydration is:

Drink about half your body weight in ounces of fluid per day.

Examples:

• 100-pound athlete: about 50 ounces per day
• 120-pound athlete: about 60 ounces per day
• 140-pound athlete: about 70 ounces per day
• 150-pound athlete: about 75 ounces per day
• 180-pound athlete: about 90 ounces per day
• 200-pound athlete: about 100 ounces per day

This is a starting framework, not a medical rule.

Athletes may need more fluid if they are sweating heavily, training in heat, doing multiple practices, competing in a long tournament, or feeling signs of dehydration. Some athletes may need a different plan based on medical conditions, medications, or guidance from a doctor.

Make It Practical

Once athletes know their baseline number, they should turn it into water bottles.

Example:

If an athlete needs about 75 ounces per day and uses a 25-ounce water bottle, they need about 3 full bottles across the day.

If an athlete needs about 100 ounces per day and uses a 20-ounce bottle, they need about 5 full bottles across the day.

This makes hydration easier to track.

Instead of thinking, “I need 90 ounces,” the athlete can think, “I need 3 of my bottles today.”

One Hour Before Practice

About one hour before practice, athletes should sip fluids slowly and steadily.

A simple goal is:

• Sip about 12–16 ounces in the hour before practice
• Do not chug a large amount right before training
• Count this fluid toward the daily baseline, not as extra
• Consider electrolytes when the practice will be long, hot, intense, or high-sweat

This is especially important for afternoon and evening practices. Athletes should not wait until practice starts to begin drinking water.

Step 2: Hydrate During Practice

During practice, athletes should drink enough to replace some of the fluid they are losing through sweat.

A general starting point for many youth athletes is to drink small amounts during regular breaks. For many school-age athletes, this may be around 3–8 ounces every 20 minutes. Teen athletes and heavy sweaters may need more, especially during hot or intense sessions.

The handout also gives a body-weight-based range for fluid during activity. These are ballpark numbers per hour of physical activity.

Examples:

• 100 pounds: about 10–15 ounces per hour
• 120 pounds: about 12–16 ounces per hour
• 140 pounds: about 14–19 ounces per hour
• 150 pounds: about 15–20 ounces per hour
• 180 pounds: about 18–24 ounces per hour
• 200 pounds: about 20–27 ounces per hour
• 220 pounds: about 22–30 ounces per hour

These numbers are starting points.

Athletes may need more if:

• The room is hot
• Practice is long
• They sweat heavily
• They are doing live wrestling or hard conditioning
• They are training more than once in a day
• They are competing in a long tournament

Athletes may need less during a shorter, lower-intensity technical session.

The key is to have a plan, bring a bottle, and drink during breaks.

Know Your Sweat Level

Every athlete sweats differently. This matters because sweat loss affects both fluid and electrolyte needs.

Level 1: Light Sweater

You do not sweat much, even during intense workouts. When you do sweat, it does not taste very salty. You do not notice white marks on clothing after it dries.

Focus: water and consistent daily hydration.

Level 2: Moderate Sweater

You sweat a decent amount. Your sweat may taste a little salty, but you usually do not see white marks on clothing.

Focus: water first. Electrolytes may help during longer, hotter, or harder practices.

Level 3: Heavy Sweater

You sweat quite a bit. Your sweat tastes salty. You may see white marks on clothing after it dries.

Focus: water, electrolytes when appropriate, and intentional rehydration after practice.

Level 4: Very Heavy or Salty Sweater

You sweat heavily, especially in heat or during long practices. Your sweat tastes salty and often leaves white marks on clothing.

Focus: a more intentional hydration plan, electrolytes when appropriate, and close attention to rehydration after practice.

Athletes may move up or down a level depending on the situation. A light drill session is different from a hard summer practice in a hot room.

Electrolytes

Electrolytes are minerals, including sodium and potassium, that help the body maintain fluid balance. Wrestlers may benefit from electrolytes when:

• Practice is long
• The room is hot
• They sweat heavily
• They notice salty sweat
• They see white marks on dark clothing after practice
• They cramp often
• They feel drained after heavy sweat sessions
• They train multiple times in one day
• They are competing in a long tournament

Electrolytes are not always necessary for every athlete or every practice. Water and normal meals are often enough for shorter or lighter sessions.

Younger athletes should keep this simple and talk with a parent, doctor, athletic trainer, or qualified professional before regularly using higher-sodium electrolyte products.

Simple Electrolyte Categories

The handout organizes electrolyte options by sweat level and sodium content.

These are general categories:

Light Electrolyte Option

Usually around 300 mg sodium.

This may fit:

• Level 1 sweaters during longer or hotter activity
• Level 2 sweaters during moderate training
• Athletes who need a small electrolyte boost

Moderate Electrolyte Option

Usually around 500 mg sodium.

This may fit:

• Level 2 sweaters during longer or hotter training
• Level 3 sweaters during moderate training
• Athletes who sweat a decent amount

Higher Electrolyte Option

Usually around 600–800 mg sodium.

This may fit:

• Level 3 or 4 sweaters
• Long practices
• Hot rooms
• Multiple training sessions
• Athletes who lose a lot of salt through sweat

These are not one-size-fits-all recommendations. Athletes should start simple, pay attention to how they feel, and involve a parent or qualified professional when needed.

Simple Electrolyte Strategy During Practice

Use this as a general framework:

Level 1 Sweater

For practices under 2 hours, water is usually enough.

For practices longer than 2 hours or very hot conditions, a light electrolyte option may help.

Level 2 Sweater

For practices under 1 hour, water is usually enough.

For 1–2 hour practices, a light electrolyte option may help.

For 2+ hour practices, a moderate electrolyte option may help.

For 2+ hour practices in hot conditions, a higher electrolyte option may be worth considering.

Level 3 Sweater

For practices under 1 hour, a light electrolyte option may help.

For 1–2 hour practices, a moderate electrolyte option may help.

For 2+ hour practices, a higher electrolyte option may help.

For 2+ hour practices in hot conditions, athletes may need extra fluids and a more intentional electrolyte plan.

Level 4 Sweater

For practices under 1 hour, a light electrolyte option may help.

For 1–2 hour practices, a moderate electrolyte option may help.

For 2+ hour practices, a higher electrolyte option may help.

For 2+ hour practices in hot conditions, athletes should be especially intentional with fluids, electrolytes, and post-practice rehydration.

Again, this is a framework, not a rule. Athletes should not force unnecessary electrolytes if they do not need them, and they should not ignore signs that they are underhydrated.

Fuel During Long Practices and Tournament Days

Hydration and fueling work together.

For normal practices, many athletes do not need to eat during training. But during long sessions, tournaments, camps, or multiple matches, quick carbohydrates can help athletes maintain energy.

Good options between matches or during long events may include:

• Applesauce pouch
• Banana
• Grapes
• Fruit snacks
• Honey
• Pretzels
• Sports drink
• Bagel with honey
• Peanut butter and honey sandwich
• Clif bar or similar bar
• Dried fruit
• Simple “easy box” lunch for longer tournament days

For wrestling tournaments, the goal is to fuel without overstuffing.

Athletes should choose foods that sit well in their stomach and are easy to digest. Greasy, heavy, or unfamiliar foods are usually not the best choice on competition day.

Step 3: Rehydrate After Practice

Hydration does not stop when practice ends.

After practice, athletes should replace fluids lost during training and help their body recover before the next session.

A simple post-practice goal:

• Drink 12–24 ounces after practice
• Eat a normal meal or snack
• Include some salty food after heavy sweat sessions
• Continue sipping fluids through the evening
• Recheck how you feel later in the day

Athletes who sweat heavily, train in heat, or practice more than once in a day may need more fluid after practice.

Fluids after practice can include:

• Water
• Milk
• Smoothies
• Protein shakes
• Juice in moderation
• Sports drinks when appropriate
• Water with a meal or snack

Soda should not be the main hydration strategy.

Salt After Heavy Sweat Sessions

Athletes lose sodium through sweat. After heavy sweat sessions, salty foods with dinner may help replace what was lost and help the body retain fluid.

Simple options may include:

• Salted pretzels
• Soup
• Eggs with a little salt
• Rice or potatoes with salt
• A normal dinner with some added salt
• Electrolyte drink when appropriate

Athletes should not overdo salt or use high-sodium products without guidance, especially younger athletes or anyone with a medical condition.

Easy Habits That Help

• Keep a water bottle by your bed
• Drink water within 30 minutes of waking up
• Bring a water bottle to school or work
• Keep your water bottle visible during the day
• Refill your bottle before practice starts
• Drink before you feel desperate for water
• Pack water and fuel for tournaments
• Use reminders if you keep forgetting
• Know how many bottles you need each day
• Do not rely on parents or coaches to constantly remind you

A simple routine could look like this:

• Drink water when you wake up
• Bring your bottle to school
• Finish part of your daily goal before practice
• Sip fluids before training
• Drink during breaks
• Rehydrate after practice
• Finish the day with fluids and a normal meal

Warning Signs to Take Seriously

Athletes should stop and tell a coach, parent, athletic trainer, or medical professional if they experience:

• Dizziness
• Confusion
• Fainting
• Vomiting
• Severe headache
• Chills or goosebumps during heat
• Muscle cramps that do not improve
• Trouble breathing
• Extreme fatigue
• Brain fog or poor concentration
• Very dark urine
• Low or no urination for hours after practice
• Dry mouth or sticky saliva
• Feeling very thirsty long after training
• Fast heart rate that feels unusual or does not settle
• Nausea
• Swollen hands, face, or feet
• Disorientation, stumbling, or poor coordination

Hydration can help prevent many problems, but it is not a cure-all. If something feels wrong, get help.

Parents should also watch for signs that an athlete is not recovering well after practice, especially during hot weather, long practices, tournaments, or weight-management periods.

Important Note

This resource is for general education only. It is not medical advice.

Athletes with medical conditions, athletes taking medications, athletes with a history of heat illness, athletes who frequently cramp, athletes who feel dizzy or lightheaded, or athletes trying to manage weight should talk with a doctor, athletic trainer, registered dietitian, or qualified healthcare professional.

The goal is simple:

Show up prepared. Drink consistently. Listen to your body. Take care of yourself like an athlete.

Resource Credit

Hydration plan framework, sweat-level categories, fluid planning worksheets, and handout materials are credited to Next Level Athletes. Kingdom Wrestling is using this resource for educational purposes to support athlete preparation, safety, and recovery.