1. Every Day

• Drink up: Drink half your body weight in ounces daily (180 lbs = 90 oz of water).

• Check your pee: Aim for pale yellow. Dark means you're dehydrated; clear means you're flushing out minerals.

• Morning start: Chug a glass of water right when you wake up.
   

2. Before the Game

• 2 hours before: Drink one full water bottle. This gives you time to pee before putting your pads on.

• 30 minutes before: Sip another half-bottle during warmups.
   

3. During the Game

• Sip, don't chug: Big gulps make water slosh around in your stomach. Take two quick sips at every TV timeout or long whistle.

• The mouth rinse: If your stomach feels full but your mouth is dry, rinse with cold water and spit it out. It tricks your brain into feeling refreshed.
   

4. Anti-Cramp Hacks (Electrolytes)

Sweat drains your body's salt. Plain water won't fix third-period cramps. Use these:

• Salted Water: Add a pinch of salt to your game bottle so your body holds onto the water.

• Pickle Juice: Drink a shot of it mid-game to instantly stop muscle cramps.

• Mustard Packets: Keep two in your bag. If a calf or hamstring locks up, swallow a packet. The vinegar shocks your nerves and releases the cramp in seconds.
   

5. After the Game

• Replenish: You lose pounds of sweat out there. Drink a big bottle of water right away.

• Mix it up: Pair your water with a chocolate milk or a salty snack to help your muscles recover faster.