The Hydration Hacks You Need for Your Next Ultimate Tournament

Want to step up your Ultimate game? Hydration could be the secret weapon you're overlooking! In a recent chat with BE Ultimate, sports dietitian Elsa Chu dropped some game-changing hydration tips. Here's what you need to know:

The Biggest Mistake Players Make

“If you're gonna care about nothing else in nutrition, hydration is the easiest way to improve your game,” says Chu. But it’s not just about water. The real key? Salt and sugar. Most players don’t get enough during tournaments. Chu highlights, “You’re losing up to 3,000 mg of sodium per hour playing Ultimate, and your average Gatorade only gives you 360 mg.”

Day-to-Day Hydration Basics

Stick to 2–3 liters of water daily, more if it's hot. But if you’re exercising for over an hour? Electrolytes are a must to replenish lost salts.

Telltale Signs You're Dehydrated

Cramping, headaches, salty sweat stains? You’re probably low on salt. “Many players are losing way more sodium than they think,” says Chu. Her go-to advice: Add more salt to your meals, sports drinks, or even take salt pills.

The Tournament Strategy You Need

During a tournament, Chu advises bringing two water bottles—one filled with water, and the other with electrolytes. This can help give your taste buds a rest and quench your thirst if you find the sweet taste overpowering. “If it’s really hot, fill both with electrolytes.” You’re sweating out more than water, so it's crucial to replace those salts to avoid cramps or injury.

Coaches, Listen Up!

Coaches can make a huge difference by reminding players to prioritize electrolytes over water. Chu suggests the mantra: “Get your electrolytes!” It’s all about keeping that balance to stay sharp and avoid heat exhaustion.

Pro Tip: Sugar + Salt = Game Changer

The sugar in Gatorade or Powerade helps salts absorb faster into your bloodstream, making it a smart move to always opt for sports drinks with sugar.

Quick Recap:

• Drink 2–3 liters of water daily, more in the heat.
• Use electrolytes when exercising more than an hour.
• Bring two bottles to tournaments, one for water and one for electrolytes.
• Add extra salt to your drinks or meals to replenish lost sodium.

Stop cramping and start hydrating like a pro! Hydration is your easiest route to better performance. Ready to step up your game? Get your electrolytes now!