Dehydration is a performance-limiting factor in all sports but is especially detrimental for ice hockey goalies.
Time on ice, combined with equipment, the cold dry air in the rink and the fact that line changes aren’t made, increases a goalie’s risk for dehydration.
The solution: a water bottle on or attached to the net, which allows goalies to drink at every break in play. As far as I know, ice hockey goalies play the only position in professional sports that allows a water bottle at their position.
The importance of proper hydration for health and performance can’t be understated.
- In the blood, water transports glucose, oxygen and fats to working muscles and carries away metabolic by-products like carbon dioxide and lactic acid.
- In sweat, water absorbs heat from muscles and regulates body temperature through the skin.
- In saliva and gastric secretions, water helps to digest food.
- In urine, water eliminates waste. The darker the urine, the more concentrated the waste.
In the entire body, water makes up cells, lubricates joints and cushions organs and tissues.
Drinking enough water seems simple enough, but when I ask my athletes if they hydrate properly, many of them, even those playing at very high levels, will say that there are times when they’ve been dehydrated. They describe fatigue, cramping, headaches and blurred vision. Performance declines with just a 1-3 percent loss of body weight due to sweat.
Perceived exertion increases and what feels so comfortable when a goalie is “in the zone” now feels challenging. Core temperature rises, chills may ensue and time to recover is lengthened. One of the most detrimental effects for a goalie is decreased cognitive functioning — it becomes harder to stay dialed in and focused.
Goalies agree that hydration is super important, but they vary in their approach. For example, Middlesex School’s Joey Stanizzi always has plain water on the net and has BioSteel or a Nuun tablet ready to go in the locker room for between periods.
He says, “When I’m not fully hydrated, not only is my ability to focus hindered, but my muscles don’t perform to the best of their ability, often resulting in quicker muscle fatigue or tightness.” Joey became a goalie because he posted a shutout the first time it was his turn to play in net as a kid. He figured he was good at it and should stick with it.
Brett Kilar plays in Germany for Eispiraten Crimmitschau. He, too, usually has water on the net, although he is going to experiment with adding electrolytes to stay hydrated. Between periods he drinks coconut water to help stay focused throughout the entire game.
Boston College product and NCAA women’s career wins leader Katie Burt (Lynn, Mass.) keeps water in her bottle on the net because she says she often uses it to spray her face. She drinks one cup of Powerade between periods — two cups if it’s been a strenuous period. Katie became a goalie as a result of wanting to play street hockey with her older brother and his friends.
Because he was five years older and Katie wasn’t very good as a player yet, they would stick her in net. She later came to the rescue of a local Mite B team that needed a goalie, and she’s loved it ever since.
Merrimack commit (’19) James Corcoran is unique in that he doesn’t keep a water bottle on his net. He hydrates fully on game day and drinks a full Gatorade between periods but doesn’t drink during game action. This is not what I would typically advise, but James has had such success, it’s hard to argue.
Tips for hydrating on game day:
- Drink 16-20 ounces of water two hours before.
- Drink 16-24 ounces for every 20 minutes on ice.
- Rehydrate with electrolytes, a carb/electrolyte solution or additional sodium between periods.
- Replenish after with 20-24 ounces of water per pound lost during the game.
You are faster, stronger, more mentally clear and less likely to become injured when you are fully hydrated. Seems like a game changer to me.
