Proper hydration is a key component for effective athletic
performance. However, the impact and importance of
hydration during basketball practice or, more importantly,
a game is often unappreciated and underemphasized
by the athletes and coaching staff. Many players don’t
realize the effect dehydration may have on their on-court
performance. As little as a 2% body weight deficit during
practice or competition can diminish decision making
and basketball-specific skills, slow response times,
and cause fatigue to occur more rapidly.1,2,4
Therefore,
it is clearly advantageous for players to enter a game
well-hydrated, and maintain their hydration throughout
the game, as the outcome may depend on split-second
decisions in the closing minutes of the contest.
SWEAT RATE AND FLUID INTAKE
IN BASKETBALL
Studies show that a high percentage of basketball players
(from middle school up to the NBA) are entering games
dehydrated.5
Adult and older adolescent basketball
players on average lose 2.0-4.5 L (67-152 fl. oz) of sweat
over the course of a 2-hr practice and 1.0-4.6 L (33-155 fl.
oz) during a game.4
While these sweat rates (at the upper
end) may seem high, these extensive losses are very
manageable if the players are deliberate in consuming
the proper amount of fluid throughout their practices and
games. However, studies also have shown that basketball
players typically only consume about half of what they
lose during practice and competition.3,5
This is often times
due to the fact that athletes underestimate the amount of
fluid they are losing and because our thirst mechanism
doesn’t provide the proper stimulus to fully maintain
hydration during exercise. You may be fairly dehydrated
and still not feel that thirsty during or after exercise.
RECOMMENDATIONS
Make sure to start each practice and game fullyhydrated.
A simple way to determine proper hydration
is to look at the color of your urine before you start. It
should be a light color (lemonade color). If your urine
is a darker color (apple juice color), more than likely
you are dehydrated. But also make sure you are not
overly hydrated, which can also hurt performance.
If you are going to the bathroom often (e.g., every
45 minutes) you are probably drinking too much.
Drink regularly throughout the practice/game. A general
recommendation for adults and older adolescents is
to drink 6-8 oz. of fluid (water or sports drink) every
15 minutes. In addition, you also need to consider your
sweat rate, the intensity of play, and the environmental
conditions (in-season game vs. summer tournament)
and adjust fluid consumption accordingly.
A more accurate way to determine sufficient hydration
is to monitor your weight before and after practice
or a game. A weight loss of 2% or greater indicates
inadequate fluid consumption. For every pound of weight
loss after play or practice, 16-20 oz. of fluid should be
consumed over the course of the night to the next day.
If you are expending a lot of energy (playing at a
DEHYDRATION: A CONCERN
FOR BASKETBALL PLAYERS?by Jason C. Dorman, Operations Manager
SANFORD SPORTS SCIENCE INSTITUTE
high intensity and/or the duration of the game
is greater than 90 minutes), a sports drink is
recommended to replenish some carbohydrate and
electrolytes. Stay away from energy drinks, soda,
and caffeinated beverages, as they may cause you to
become dehydrated and hurt your performance!
Coaches and training staffs also play key roles
in keeping their athletes properly hydrated.
Coaches need to schedule enough water breaks
in practice and encourage their athletes to drink
regularly throughout games, during time-outs,
and when they are recovering on the bench.
Following these recommendations can give you
a performance advantage over your opponent
the next time you step out onto the court.
1. Baker, L.B., D.E. Conroy, and W.L. Kenney, Dehydration Impairs
Vigilance-Related Attention in Male Basketball Players. Medicine
& Science in Sports & Exercise, 2007. 39(6): p. 976-983.
2. Baker, L.B., et al., Progressive Dehydration Causes a Progressive Decline in Basketball
Skill Performance. Medicine & Science in Sports & Exercise, 2007. 39(7): p. 1114-1123.
3. Broad, E.M., et al., Body Weight Changes and Voluntary Fluid
Intakes During Training and Competition Sessions in Team Sports.
International Journal of Sport Nutrition, 1996. 6: p. 307-320.
4. Dougherty, K.A., et al., Two Percent Dehydration Impairs and Six
Percent Carbohydrate Drink Improves Boys Basketball Skills. Medicine
& Science in Sports & Exercise, 2006. 38(9): p. 1650-1658.
5. Osterberg, K.L., C.A. Horswill, and L.B. Baker, Pregame Urine
Specific Gravity and Fluid Intake by National Basketball Association
Players. Journal of Athletic Training, 2009. 44(1): p. 53-57.
SANFORD SPORTS SCIENCE INSTITUTE
(605) 312-7870
sanfordhealth.org/sportsscience
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