Which beverage is recommended during and after practice for hydration?

• A. Water (and electrolytes as needed); limit caffeine.
• B. Sugary juice only.
• C. Alcohol.
• D. No fluids.

Answer: (A)

Hydration during and after practice is about keeping fluid balance and electrolytes in check so muscles work well and recovery stays on track. Water is essential for staying hydrated, and adding electrolytes as needed helps replace what you lose in sweat—especially sodium, which helps your body hold onto fluids and prevents cramping. Limiting caffeine is wise because it can act as a diuretic for some people, reducing hydration efficiency and potentially affecting recovery if consumed in excess.

Sugary juice by itself isn’t ideal because while it provides fluids and quick carbohydrates, it doesn’t reliably replace electrolytes and can cause sugar spikes that upset stomach during intense activity. Alcohol is dehydrating and impairs recovery, so it should be avoided around practice. Not drinking fluids at all guarantees dehydration, which hurts performance and recovery.

So, the best approach is water with electrolytes as needed, and keep caffeine limited to support steady hydration and recovery.