PROPER HYDRATION FOR PERFORMANCE

November 2022

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 their heart must work harder to circulate blood. 

Common Causes of Dehydration

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

Proper Hydration

General Fluid Requirements

• 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. 

Pre Exercise Hydration 

• 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.    

During Exercise Hydration

• 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. 

Post Exercise Hydration

• 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.

Caffeine consumption

• 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.)

Two good ways to tell if you are hydrated

1. 1.  Monitoring urine volume output and color.  A large amount of light colored urine probably means you are well hydrated
2. 2. 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.