Everyone is always asking what are the hydration recommendations, especially during the hot months. Here are some key points to remember.
- Athletes need to begin practice adequately hydrated
- Well hydrated athletes perform better
- Proper hydration starts two days before competition or practice
- Proper hydration is a great way to drastically reduce muscle cramps
- Even a modest (1-2% of body weight) exercise-induced dehydration decreases aerobic performance and mental capability.
Forcing consumption of fluids leads to over hydrations, and causes water intoxication. Excessive intake of fluids will wash out electrolytes which is key component for muscle function. Also, increase your risk of serious heat illnesses. Makes it hard for the body to regulate temperature.
Warning Signs of Dehydration
- Muscle Cramps
- Nausea and vomiting
- Decreased performance
Good habits to staying hydrated:
- Drinking water, sports drink, and juices
- Carry a water bottle
- Take a drink every time you pass a water fountain between classes
- Eat fruits with a lot of water: watermelon, apples, grapes, oranges, etc.
- Eat food with carbohydrates to help with the water absorption in body.
- Limit consumption of caffeinated drinks. NO ENERGY DRINKS
- Stay way from creatine and other muscle building supplements during hot temperatures.
Urine chart below is an easy reference to letting you know if you are hydrated or not. If the color is dark you are dehydrated, light yellow you are hydrated.
Below are some additional links to get more information about hydration and heat illnesses.
For more information on Dosher Physical Therapy click the image at the top of page.
Jeff Harris, MS, ATC
Dosher Physical Therapy
Head Athletic Trainer
Easley High School