As you prepare for the start of spring sports, and once the season starts, make sure to drink enough water to help ensure you’ll perform your best, she says. If you’re not going to the bathroom every hour or two, that can be a sign you aren’t properly hydrated.
Listen to your body’s sense of thirst. You should be drinking half your body weight in ounces every day, and that doesn’t include what you drink while you’re training or on the field, Woodard says.
So if you weigh 150 pounds, you’re going to need 75 ounces of water per day. You shouldn’t only drink when you’re thirsty or when you’re at practice, and sports drinks shouldn’t represent your entire fluid intake, Woodard advises.
Your urine should be clear, or you’re at increased risk of cramping.