Hydration for Jump Training: How Water Affects Your Vertical

How Dehydration Hurts Your Jump

Even mild dehydration significantly impairs explosive performance. Research shows that losing just 2% of body weight through sweat can reduce power output by 10-20%. For a 75kg athlete, that's only 1.5kg (3.3 lbs) of fluid loss.

Dehydration affects jumping through:

Reduced blood volume and oxygen delivery

Impaired muscle contraction efficiency

Decreased reaction time and coordination

Faster fatigue onset

Hydration Guidelines

Daily baseline: Drink 30-40ml per kg of bodyweight (2.2-3 liters for a 75kg person).

Before training (2-3 hours): 500ml of water

Before training (30 min): 250ml of water

During training: 150-250ml every 15-20 minutes

After training: Replace 150% of fluid lost (weigh yourself before and after)

Signs of Dehydration

Dark yellow urine (aim for pale yellow)

Thirst (you're already dehydrated when thirsty)

Decreased performance mid-session

Headache or dizziness

Muscle cramps

Water vs. Sports Drinks

For jump training sessions under 60 minutes, water is sufficient. Sports drinks are only necessary for:

Sessions longer than 60-90 minutes

Training in extreme heat

Multiple sessions per day

The sugar and electrolytes in sports drinks aren't needed for typical plyometric sessions.

Practical Tips

Carry a water bottle to every session

Set reminders to drink if you forget

Monitor urine color throughout the day

Don't wait until you're thirsty

This information is for educational purposes only. Individual hydration needs vary based on climate, body size, and sweat rate.