Jiu-Jitsu Hydration Calculator
Stay Properly Hydrated for Peak Performance on the Mat
Hydration Tips for Jiu-Jitsu Training:
- Before Training: 2–3 hrs before: 400–600ml (14–20oz). 15–30 min before: 200–300ml (7–10oz).
- During Training: Sip water every 15–20 minutes if possible.
- After Training: Replace fluids lost—aim to drink at least 500ml–750ml more within 30 mins post-roll.
- Watch Urine Color: Pale yellow = good hydration. Dark = drink more.
- Add Electrolytes: If you’re training in hot weather or longer than 1 hour.
- Avoid: Excessive caffeine or alcohol before training.
Why Hydration Matters for Jiu-Jitsu
- Enhanced Endurance: Maintains blood volume and cardiovascular function
- Temperature Regulation: Crucial during intense rolling sessions
- Cognitive Function: Stay sharp for techniques and strategy
- Joint Lubrication: Reduces injury risk during training
- Muscle Function: Prevents cramping and maintains strength
