# Key Hydration Tips for Athletes | EP 45

Page: https://stenobird.com/podcast/high-school-athlete-nutrition-6436989/key-hydration-tips-for-athletes-ep-45
Text version: https://stenobird.com/podcast/high-school-athlete-nutrition-6436989/key-hydration-tips-for-athletes-ep-45.md
Podcast: [High School Athlete Nutrition](https://stenobird.com/podcast/high-school-athlete-nutrition-6436989)
Published: 2025-09-25T10:30:00+00:00
Episode link: https://smnutritionrd.mykajabi.com/podcasts/high-school-athlete-nutrition-2/episodes/2149091080
Audio file: https://app.kajabi.com/podcasts/medias/2149091080.mp3
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JSON: https://stenobird.com/v1/public/podcasts/high-school-athlete-nutrition-6436989/episodes/key-hydration-tips-for-athletes-ep-45
Duration seconds: 952

## Resource

Do you struggle to drink enough water or just flat-out dislike it? You're not alone. In this episode, host tackles one of the most overlooked performance tools: hydration. From how much fluid you actually need, to when and what to drink (hint: it’s not always just water), Stephanie breaks down a hydration game plan that works with your schedule, not against it. You'll also learn why chugging water before practice doesn’t work, how electrolytes boost your performance, and clever ways to get fluids in without carrying a gallon jug. Whether you're sweating through two-a-days or training indoors, this episode is packed with real-life tips to help you stay sharp, energized, and cramp-free.   Resources & Links Join the Academy -  https://smnutritionrd.com/academy Free Game Day Nutrition Checklist -  https://smnutritionrd.myflodesk.com/nutritionhuddle Join my community! Follow me on Instagram @highschool.athlete.nutrition   Got a question or topic idea? Message me here:  https://smnutritionrd.com/contact   Episode highlights: (3:04) How much fluid do athletes really need? (4:07) Smart ways to start your day hydrated (5:05) The “half your body weight” rule explained (6:37) What to drink before, during, and after practice (9:11) Don’t like water? Try these fun swaps (11:18) Why electrolytes matter and how to get them (13:53) Real foods that boost hydration (14:56) Key hydration takeaways and where to get more support

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## Transcript

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