Is it dangerous to not drink water during sport practice?

Dear Thirsty One, 

You raise valid concerns about feeling dehydrated by the end of basketball practice. Dehydration from sports may not cause death or serious illness in most cases, unless circumstances like weather or exercise intensity are extreme. It may be difficult to perform at your best when you’re thirsty. Hydrating before and after practice may help with managing dehydration symptoms to keep your performance up. It may be worth having a conversation with your coach around water breaks. You could also bring your concerns to the team or trusted members of the coaching staff.  

Why is hydration important for playing sports? 

When you exercise, you often sweat and lose water and salt, which is a source of electrolytes. Your body needs to be replenished to perform well. Staying hydrated can help support:  

• Athletic performance: Staying well hydrated helps your body move efficiently during exercise. Without enough water, you may notice reduced mobility and slower movement. 
• Endurance: Drinking enough water keeps your muscles working properly. Dehydration can cause muscle cramping, which impacts how hard and how long your muscles can work.  
• Breathing: Maintaining balanced hydration makes sure that your body absorbs enough oxygen when you breathe. This can help support your muscles during activity.  
• Mood: Dehydration can affect your mental state. It may make it hard to concentrate, cause headaches, or adversely affect your mood. 

List adapted from John Hopkins Medicine 

How can athletes stay hydrated? 

Athletes, including basketball players, have a higher need to stay hydrated due to sweating out water and electrolytes. You can hydrate by drinking water or a sports drink, which is any beverage that supports hydration and electrolyte loss. Also consuming carbohydrate-rich foods or beverages can help fuel your body.  

Sports dietitians recommend specific hydration strategies before, during, and after practice. About two hours before practice, it’s recommended to drink one to two bottles of water or a sports drink. If you’re practicing for more than 45 minutes, stay hydrated during practice to keep electrolytes in balance. After practice, it’s important to rehydrate and replenish lost electrolytes. One classic post-practice rehydration option is chocolate milk. It’s both hydrating and contains protein to support muscle recovery. 

How can you communicate with your coach about your hydration concerns?  

It’s hard to know the exact reasons why your coach doesn’t allow you to drink water during practice without having a conversation. Have you tried talking to your coach about your concerns? Do you know if your coach is against a water break, or is your coach just assuming everyone is fine? It’s possible that they may not be doing this on purpose and are unaware of the impacts on the team.  

If you haven’t had the conversation yet, learning more about your coach’s goals may help. Even if you and your coach have different hydration practices, it’s likely you both want your team to win. They may be open to hearing about your experiences and coming up with solutions that will help you perform your best.    

Having a conversation with your coach is a great first step. However, even if it doesn’t go well, you could still try to:  

• Brainstorm with your teammates on how to engage your coach in discussion about drinking water during practice.  
• Talk about your concerns to other trusted leaders on the team, like assistant coaches, athletic trainers, sports coaches, or others who also have a working relationship with your coach.  
• Hydrate before and after practice and keep track of how you feel during practice.  

It sounds like you want to feel supported and safe during practice. Depending on how the conversation with your coach goes, reflecting on your goals as an athlete may help you decide how to move forward.   

Hope this answer quenches some of your thirst for hydration knowledge,