What are the best options for hydration during practice or competition?

The most effective option for hydration during practice or competition is water, as it is essential for maintaining optimal hydration levels, supporting physical performance, and promoting recovery. Water has no added sugars, calories, or stimulants, making it a safe and effective choice for athletes at all levels. It helps regulate body temperature, lubricate joints, and transport nutrients, which are critical during physical exertion.

While flavored drinks can encourage some athletes to drink more, they often contain sugars or artificial ingredients that may not be as beneficial for hydration compared to plain water. Caffeinated drinks may provide a temporary boost in energy for some individuals, but caffeine can also act as a diuretic, potentially leading to increased fluid loss, which is not ideal for hydration. Therefore, sticking with water before, during, and after practice or competition is the most reliable approach for hydration and overall athletic performance.