Hydration for Wrestlers

Hydration for Wrestlers: Guide + Sweat-Loss Worksheet

Help your wrestler build hydration habits that support practice, recovery, and a healthy preseason weight descent.

Created by a Registered Dietitian, this practical, two-page handout helps teen wrestlers, parents, and coaches understand fluid replacement and keep hydration a priority throughout the season.

Inside, you’ll find:

• Simple strategies for drinking consistently throughout the day

• Hydration guidance before, during, and after practice

• When water or a sports drink may be helpful

• The difference between gradual weight descent and a rapid dehydration cut

• A printable sweat-loss worksheet with a worked example

• Warning signs that need attention from a coach, athletic trainer, or medical professional

Use the worksheet with your athletic trainer or sports dietitian to help develop an individualized hydration plan.

Download includes: One printable, two-page PDF. Digital download only; no physical product will be shipped.

For general education. Individual fluid needs vary, and this resource does not replace personalized medical or nutrition care.