HYDRATION

2-3 hours before practice and games: 16-20oz fluid (approximately one bottle water or sports drink)

10 minutes before practice and games: 5-10oz fluid (water or sports drink)  

Very individualized to athlete’s sweat rate, but a general rule is 5-10 oz water or sports drink every 15-20 minutes. 

After one hour of exercise, make sure you are consuming some sports drink for carbohydrates.

If it is extremely hot and humid, rely more on a sports drink to ensure adequate carbohydrates and electrolytes (sodium, chloride, potassium). You may also need to drink a greater quantity.

• Muscle cramps, tears, pulls, strains

• Nausea 

• Dry mouth

• Increased muscle soreness 

• Joint pain

• Lightheadedness or headache 

• Increased time needed for recovery

• Heat exhaustion/heat illness

• Decreased performance

• Heat stroke 

• Fatigue

• Susceptibility to colds and sickness 

URINE COLOR: Urine should be a "lemonade" color; if it looks like apple juice, it may be a sign of dehydration. 

BODY WEIGHT:  Weigh yourself pre- and post-exercise to determine how much fluid is needed to rehydrate your body adequately.