Proper hydration takes place prior to practice. Student-athletes should drink as much and as frequently as comfort allows, typically 1-2 cups of water in the hour preceding practice or competition and continue drinking during activity (8oz every 15 – 20 minutes) is recommended. Following activity the athlete should re-hydrate with a volume that exceeds the amount loss during activity. A 2-pound weight loss equals approximately 1 quart of fluid loss. A good way for the athlete to determine if they are dehydrated is to observe the color of their urine. If the color is a dark yellow, then the athlete is most likely dehydrated and should replenish fluids prior to practice. Beverages containing caffeine such as cola, ice tea, and coffee should be avoided since they act as diuretics and cause further water weight loss. Beverages containing alcohol should also be avoided due to the fact that they also act as diuretics.
Nutritional supplements may contain stimulants, such as ephedrine, ma hung, or caffeine. These substances can dehydrate the body and/or metabolism and heat production.
Medications such as antihistamines, decongestants, certain asthma medications, medications for ADD, diuretics and alcohol may also cause dehydration. Please advise the athletic training staff if you are ill and taking medications that are diuretics.
Athletes with medical conditions such as fever, gastro-intestinal illness and sickle cell trait will also have difficulty with maintaining proper hydration.
PREVENTING HEAT ILLNESS
q Monitor weight loss by weighing in before and after practice
q Watch urine color – minimal output and or dark yellow urine indicates dehydration
q Avoid caffeine intake
q Drink before you get thirsty
q Expose as much skin as possible - avoid any unnecessary tape, wraps, or sleeves whenever possible
q Take a cool shower immediately after each session to cool down the body
q Do not miss any team meals – you need to eat a balanced meal in order to replace electrolytes and mineral and to drink additional fluids
SIGNS OF DEHYDRATION & HEAT STRESS
q Decreased performance
q Loss of appetite
q Drink throughout the day
q Drink at least 17 – 20 oz of (3/4 water bottle) water 2 to 3 hours BEFORE practice
q Drink an additional 7 – 10 oz (1 cup) of water 10-20 minutes before practice
q Drink 7 – 10 oz (1 cup) every 15 minutes of practice
q Drink 20 oz (3/4 water bottle) of water for every one pound of weight loss that occurred and drink it within two hours of finishing practice
q Drink an additional water bottle 2-3 hours prior to going to bed at night
Coffee/Tea, Alcohol, Ice Tea, Supplements-Creatine, Grapefruit juice, NCAA Banned Substances, Fruit Juices – grape juice, punches, etc Carbonated beverages especially those containing caffeine
FOODS & DRINKS THAT REPLACE ELECTROLYTES & MINERALS
Baked potatoes, Oranges, Orange Juice, Sport drinks that are 8% or less in carbohydrates, Bananas, Normal use of salt on foods