Effects of dehydration
- Dehydration can affect your performance in less than an hour of exercise – sooner if you begin practice dehydrated
- Dehydration of greater than 3% of your body weight will increase your risk of heat illness (ie. Heat cramps, heat exhaustion, heat stroke)
Warning signs of dehydration
- Thirst
- Irritability
- Headache
- Weakness
- Dizziness
- Cramps
- Nausea
- Decreased Performance
What to drink during exercise
- Sports drink with carbohydrate (ideal concentration 6-8%)
- If exercise is greater than 45-50 minutes or is intense, water or a sports drink should be available
- Fluids with salt increase thirst and offset the amount lost in sweat
- Cool beverages at temperature of 50-59°F
What not to drink
- Sodas, Fruit Juices, Alcohol, Caffeine, or Coffee
- Drinks with greater than 8% carbohydrates
- All of the above products decrease thirst and stimulate urine production – leading to dehydration
Hydration Tips
- Drink before, during, and after practices and games
- Avoid sodas and juice during exercise because the high carbohydrate levels may cause stomach problems
- Drink according to a schedule based on individual needs
- By the time you are thirsty, you are already dehydrated
Fluid Guidelines
Before exercise:
- 2-3 hours before exercise, drink 17 -20 ounces of water or a sports drink
- 10-20 minutes before exercise; drink another 7-10 ounces of water or sports drink
During exercise:
- Drink early – Even minimal dehydration compromises performance
- In general, every 10-20 minutes drink 7-10 ounces of water or sports drink
- To maintain hydration, drink beyond thirst
After exercise:
- Within 2 hours drink enough to replace any weight loss from exercise
- Drink approximately 20-24 ounces of a sports drink/water per pound of weight lost
Take from the NATA position statement on fluid replacement for athletes; Journal of Athletic Training 35 (2): 212-224-2000
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