When Houston temperatures soar, so do the risks for dehydration and heat-related illness, especially for athletes. Whether you’re training for football, running in Memorial Park, or preparing for fall sports, hydration is key to performance and safety. At CLS Health Orthopedics and Sports Medicine, Javier Rios, M.D. helps Houston athletes stay healthy and injury-free. Here are six essential hydration tips for athletes to help you beat the heat.
Pre-Hydrate Before You Train
Proper hydration starts before you hit the field or gym. In Houston’s heat, this is especially important. Drink 16–20 ounces of water at least 2–3 hours before activity. Add another 8 ounces about 30 minutes before you begin. This helps your body regulate temperature and maintain performance when training outdoors.
Consistently Hydrate During Exercise
Once you’re sweating, it’s too late to play catch-up. Drink 7–10 ounces of fluid every 10–20 minutes during your workout. For activities lasting longer than an hour, or if you’re a heavy sweater, use a sports drink with electrolytes to replace sodium and potassium. This not only boosts hydration but helps prevent muscle cramps and fatigue.
Don’t Wait Until You’re Thirsty
- Relying on thirst alone is risky in Houston’s humidity.
- A simple hydration check?
- Monitor your urine color.
- Pale yellow = well hydrated.
- Dark yellow = dehydrated.
- Athletes in Houston should follow a structured hydration plan, especially during two-a-day practices or all-day baseball, softball and tennis tournaments.
Weigh Yourself Before and After Training
Sweat loss can be measured by weighing yourself pre- and post-exercise. For every pound lost, drink 16–24 ounces of water to rehydrate. This tip is especially useful for high school athletes and Houston endurance runners training in extreme heat.
Limit Energy Drinks and Caffeine
Energy drinks and iced coffees may seem refreshing, but their high caffeine content can lead to fluid loss. Instead, choose water, coconut water, or low-sugar sports drinks to support optimal hydration.
Know the Signs of Dehydration and Heat Exhaustion
Athletes in Houston are prone to heat illness. Watch for:
- Muscle cramps
- Dizziness or headache
- Nausea or vomiting
- Rapid heartbeat
- Weakness or confusion
If symptoms appear, stop activity, rehydrate, and move to a cool place. Severe symptoms? Seek medical attention from a sports injury doctor.
Stay in the Game, Houston: Hydrate Right
Houston athletes need more than just talent. They need a smart hydration strategy to stay safe and competitive. If you or your student-athlete struggles with cramping, fatigue, or heat sensitivity, it might be time to consult Dr. Javier Rios, M.D., a sports medicine doctor in Houston. Dr. Javier Rios, a primary care sports medicine specialist at CLS Health, helps active individuals recover from injuries and optimize performance safely,even in extreme weather.
Schedule your sports medicine consult in Houston today.
