Simple Hydration Strategies For Baseball Pitchers

There's nothing better than pitching when it's hot! You warm up quicker. You stay loose longer. And you throw harder. Even more, when it's hot and humid, the breaking balls and off-speed pitches often work better (air is thicker, which affects the rotation of the baseball). But there is a downside to pitching when it's hot - dehydration. And many times pitchers get dehydrated without even knowing it, which can be detrimental - especially if you're a starting pitcher and looking to pitch deep into a game.

Here are some simple strategies you can implement to take full advantage of pitching on warm days without sacrificing performance.

First, determine fluid loss during baseball practices and games by weighing before exercise begins and again after exercise has finished. This gives a good estimate of how much fluid is lost during physical activity, and lets you know how much fluid you need to replace!

Next, monitor urine output. See your pee. Really! The goal is light in color and a large volume,
especially in the first void of the day.

Finally, drink enough fluid. The guidelines are as follows: Weight ( pounds) x 0.67 = number of ounces of fluid required daily.

Guidelines for fluid intake:

2 cups of fluid 2 hours before a game or practice
6-8 ounces of fluid every 15-20 minutes during games or practices
24 ounces of fluid for every pound lost during practices or games

Best fluid choices for baseball pitchers:

BEFORE: Water or sports drink

DURING: Water, sports drink

AFTER: Sports drink, water

Other considerations:

Juices may cause stomach upset during exercise. Carbonated beverages can cause bloating, and can cause fullness before fluid needs are met. Caffeine-containing beverages may have a slight diuretic, or fluid-losing effect. Alcohol can affect reaction time and is also a diuretic, causing valuable fluid loss. In addition, alcohol after exercise, before the body is optimally refueled will delay the body’s recovery from activity and may decrease performance!

Stay hydrated. Be successful. Plain and simple.