Episode 39: Hydration for Athletes

Hydration is not just about drinking more water...it is one of the most overlooked performance tools in sports. Kurt Kessler breaks down why even a small fluid deficit can make workouts feel harder, slow decision-making, and quietly drain performance before most athletes realize what is happening.Rather than treating hydration like a simple “drink when you’re thirsty” problem, Kurt shows why that advice falls short for athletes training in heat, sweating heavily, or stacking long practices and tournaments. He explains the difference between surviving on water and actually preparing your body to perform, recover, and stay healthy. You’ll discover:Why thirst is a late signal, not a performance strategyWhat the “2% body weight loss” threshold really means in the real worldWhy pee color is useful, but not a complete hydration testHow hydration changes when exercise is long, hot, or intenseWhy sodium matters just as much as water after hard sessionsWhen sports drinks, electrolyte mixes, coffee, and energy drinks actually make senseKurt also tackles some of the biggest misunderstandings in sports hydration, including the myth that cramps are caused by dehydration alone and the idea that chugging water right before practice can make up for a day of under-drinking. His bigger point is simple: hydration works best when it is built across the day, matched to your sweat rate, and adjusted to the demands of your sport.He also shares practical recovery advice, including how to think about post-practice fluid replacement, why food matters as part of hydration, and how coaches can start a smarter hydration conversation in just seconds before practice.Essential listening for athletes, parents, and coaches who want a clearer, more useful approach to hydration. If you want better performance tomorrow, it starts with what you do long before practice begins.CONNECT:kurt@hpsportspt.comIG: https://www.instagram.com/higherpowersportspt/