PROPER HYDRATION FOR PERFORMANCE

Important Guidelines for Coaches

• Make it your policy that water be available during practices.  Make sure to take frequent water breaks, especially on days that are hot and humid. 
• Know the signs and symptoms of dehydration:
  
  • Thirst
  • Dry mouth
  • Headaches or lightheadedness
  • Fatigue or weakness
  • Muscle cramps
  • Nausea and vomiting
  • Flushing (red) skin
  • Dry skin (sweating stops)
  • Rapid breathing
  • Increased heart rate
  • Dark yellow (concentrated) urine
  • Decreased performance

Studies have found that when athletes lose as little as 2% of their body weight through sweating that the heart must work harder to circulate blood.

• Inadequate fluid intake
• Excessive Sweating
• Failure to replace fluid lost during and after exercise
• Exercising in dry, hot weather
• Drinking only when thirsty

• Fluids should be cold (50-59 F), palatable and selected based on the type and duration of the activity.
• Sports drinks should contain 4-8% carbohydrate.  Drinks greater than 10% may slow stomach emptying, causing abdominal cramping and impaired performance
• Drinks with a combination of glucose, glucose polymers, and fructose may enhance water absorption
• Solutions containing primarily fructose can cause an upset stomach and should be avoided.

• Consume about 16-24 fl oz of water or a sports drink 2 to 3 hours before exercise and 7-10 fl oz of water or a sports drink 10-20 minutes before exercise.
• On warm and humid days, drink an additional 8-16 oz 30-60 minutes before activity
• Water is adequate for activities less than an hour as long as meals are consumed regularly. 
• For endurance events, training sessions longer than 60 minutes, or multiple practices a day, choose a sports drink containing 4-8% carbohydrate. 
• For morning workouts, a liquid meal replacement can be consumed 10-40 minutes before activity because it can be rapidly digested.

• 3-6 fl oz of water or sports drink every 15 minutes, or about 32 oz an hour. 
• Fluid should approximate the amount of fluid loss during exercise
• Maintaining hydration can be difficult in athletes with high sweat rates, in sports with limited fluid access, and during high-intensity exercises.

• Immediately after activity, drink at least 16-20 oz of fluid for every pound of weight loss. 
• Should aim to correct any fluid loss accumulated during the practice or event.
• Rehydration should contain water to restore hydration status, carbohydrates to replenish glycogen stores, and electrolytes to speed rehydration. 
• Eating a post-activity meal or snack will help with fluid and sodium losses.
• Drink an additional 16 oz with your post workout meal.  This should be eaten within 2 hours of activity.
• Weigh yourself each morning.  This will help you to determine if you are properly hydrated.

• Small amounts of caffeine can help boost energy levels and increase endurance.
• Large quantities of caffeine can have adverse effects on athletic performance including anxiety, insomnia, headaches, dehydration and loss of calcium. 
• Caffeine intake should be limited to 200-300 mg/day (2 cups of coffee)

• Weigh yourself before and after exercise.  Any weight loss is likely from fluid, so try to drink enough to get back to your pre-exercise weight.
• Monitor urine volume output and color.  A large amount of light colored urine probably means you are well hydrated

Am I hydrated?
Urine Color Chart
This urine color chart is a simple tool you can use to assess if you are drinking enough fluids throughout day to stay hydrated.

If your urine matches to the colors numbered 1, 2, or 3 you are hydrated.

If your urine matches the color numbered 4 through 8 you are dehydrated and need to drink for more fluid.

Be aware if you are taking single vitamin supplements or a multivitamin supplement, some of the vitamins in the supplements can change the color of your urine for a few hours, making it bright yellow or discolored.

If you are taking a vitamin supplement, you may need to check your hydration status using another tool.