💧 Hydration in cheerleading – why drinking water is crucial for your success

Eine durchsichtige Wasserflasche mit silbernem Deckel steht auf einem türkisem Papierhintergrund vor pastellrosafarbener Wand. Rechts gucken grüne Pflanzenbläter hervor.

Whether you're performing a full-out, flying in the air, or pushing your base to the limit – cheerleading isn't "just dancing" in the slightest. It's a high-performance sport with full power: acrobatics, endurance, teamwork, body tension – all often under time pressure and with perfection. That makes it all the more important that your body participates. And for that, it needs one thing above all else: water. Lots of water.

💪 Why drinking is so important in cheerleading

During intense training or competitions, your body loses not only water through sweating, but also important minerals like magnesium and sodium. This affects not only your strength but also your concentration – and you need that for every stunt.

Even slight dehydration can significantly impair your performance :

  • Your muscles tire faster

  • You become slower in the head (timing problems!)

  • Your jumping power decreases

  • Your body overheats more easily

In a sport like cheerleading, where every second counts , this can mean the difference between a hit and a drop.

📆 When and how much should you drink?

🔹 Before training / performance

  • 1–2 hours before: approx. 500 ml water

  • Directly before: another 150–250 ml to be optimally prepared

🔹 During training

  • Even if you are not thirsty, drink small sips every 15–20 minutes

  • For longer sessions or camps: isotonic drinks (with electrolytes) are also welcome

🔹 After training

  • Replenish what was lost!

  • Rule of thumb: 1.5 liters of water per kilogram of body weight lost

  • Treat your body to magnesium or coconut water – this helps with muscle cramps and regeneration


    🧃 Do I need sports drinks?

    For normal training sessions, water is perfectly sufficient. But for long competition days , hot weather, or camps, isotonic drinks are ideal – they give you energy and replace lost minerals. Just make sure they don't contain too much sugar – otherwise, your performance slump will hit faster than your next cheerleading match.

    💬 Conclusion

    Cheerleading demands everything from you—physically and mentally. To give 100% on every count, every toss, and every hit, you also need to think professionally behind the scenes: Hydration isn't an extra—it's part of your performance.

    So: fill your water bottle, motivate your team – and stay strong & hydrated!

    BY THE WAY: You can record your water consumption in your journal. That way, you'll know exactly if you've forgotten anything....

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