How Can Volleyball 

Olympians Stay Hydrated?

Are you a volleyball player? If yes, you’re in the right place. Lots of factors go into shaping a successful athlete and volleyball player.

They include:

  • Strength training
  • Conditioning
  • Gameplay
  • Practice
  • Competition

With all these factors to consider, many players often fail to stay hydrated.

Coaches ensure that players are healthy at all times.

Players need to understand the essence of eating healthy and staying hydrated right from the start of tryouts to practice to tournaments.

Volleyball players must stay hydrated not just on the court, but also in their daily lives.

Drinking water or any other fluids regularly is key to staying healthy and performing at peak capacity. Keeping yourself hydrated is simple yet critical to optimal performance.

Your body needs water to stay healthy and cool, just as it needs the right foods for nourishment. It loses water through sweat, hence the need to recover what’s lost.

Similarly, the heart and body muscles require water to function optimally. Blood circulation to the muscles becomes inadequate if the body lacks enough water. It can also lead to dehydration.

Some signs and symptoms of dehydration include:

  • Thirst
  • Dark-colored urine
  • Confusion
  • Dry mouth
  • Light-headedness or dizziness
  • Headaches
  • Nausea
  • Fatigue

Here’re some fluids volleyball players can drink to stay hydrated:

Water for pre-practice or pre-game

Players can drink water prior to using flavored sports beverages just before practice or a game. Water is cost-effective, low in calories, and readily accessible, hence ideal for volleyball players.

The body absorbs cold water better.

Flavored sports beverages are perfect for players with a preference for tasty drinks. However, flavored beverages shouldn’t be taken routinely to avoid consuming excess sugar.

Otherwise, you risk developing increased body weight and dental cavities.

Before each volleyball game, every player should drink 16 – 20 ounces of fluid about four hours prior to practice or a match.


8-12 ounces of fluid every 15 minutes.

Water and flavored drinks for in-match and in-practice

Water is suitable for matches and practice that go for less than an hour.

However, you’ll need both flavored sports beverages and water for volleyball matches that go for more than an hour.

The beverages are rich in electrolytes and carbohydrates to replace salt and sugar losses. Flavored sports beverages can replace salt lost through sweating.

“Salty sweaters” show distinct salt taste and white salt rings on clothes or uniform. The players should use individual bottles to receive or avoid passing unwanted illnesses because shared containers of fluid are used.

Drink 3-8 ounces of water every 20 minutes when playing volleyball for a minimum of 60 minutes. However, this depends on your tolerance level.

On the other hand, if you’re playing or practicing for over an hour, you can drink sports beverage with 5-8% carbs with electrolyte every 20 minutes.

Athletes should use thirst to determine their tolerance levels. But, no player should be forced to drink specific fluid amounts.

Water or specific amounts of flavored beverages post a match or practice

Flavored drinks are measured to control calories and sugar intake.

If you have limited time during tournaments, of less than 2 hours, consider these options for keeping yourself hydrated.

After completing the sports activity or workout session, drink 8-12 ounces of flavored sports beverage or water.

Fluids for Muscle Recovery

However, you’ll find the following options handy for muscle recovery post-practice or exercise (within the first 30 minutes):

  • Soft Water

Whether you decide to drink water, prepare chocolate milk or get your hands on sports beverage drinks, make sure that you use soft water.

Northstar water softener can remove minerals from your hard water and make it soft.

  • Chocolate milk

Rich in proteins and carbs, chocolate milk supports muscle repair and recovery, including rehydration because it has sufficient fluid content.

Chocolate milk also contains Vitamin D and calcium to support bone health. This is truer for indoor volleyball players with limit exposure to sunshine.

If you’re allergic to dairy milk or can’t tolerate it, opt for rice, almond or soy-based chocolate milk. Chocolate milk is useful during short rest periods between tournament matches. Drink 8-12 ounces of the drink within half an hour post a volleyball match or activity.

  • Tart cherry juice

The juice has anti-inflammatory benefits to fight delayed and immediate muscle stiffness and soreness. It also provides the fluids you need to stay hydrated.

With tart cherry juice, players have little to no need for non-steroidal anti-inflammatory medications such as ibuprofen post exercise.

Drink 8-12 ounces of tart juice twice daily; or, one ounce of the drink if it’s concentrated. If the tournament or training ahead is demanding, begin consuming tart cherry juice twice daily for about 4 to 5 days in advance.

Continue to consume the drink 2 to 3 days after workout or a tournament for muscle recovery.