Physical Activity & Hydration for Athletes of All Ages PREVENTING HEAT EXHAUSTION & HEAT STROKE
Tips to Prevent Dehydration • Athletes cannot simply rely on their sense of thirst to dictate and maintain hydration. Instead, creating a schedule for hydration before, during, and after practice and games may be more helpful. • For example, a high school athlete could: drink 16oz of fluid 2 hours before physical activity, drink another 8-16oz 15 minutes before physical activity, drink 4-8 ounces every 20 minutes during physical activity, drink 16-24oz of fluid for every pound lost during physical activity. • Weigh yourself before and after workouts, practices, and games. Proper hydration will show minimal or no weight change from before. • Athletes will continue to lose fluid after practice as they continue to cool their core body temperature and urinate. Using urine color as a measure for hydration status can be really helpful. Bold yellow urine to dark yellow or apple juice colored urine signifies dehydration. Athletes should aim to start every practice fully hydrated.
With the Fall Sports season already in full swing, it’s more important than ever to take a moment to address hydration. Drinking enough water is a crucial part of any physical activity – whether you’re just starting an exercise regimen or you’re a seasoned pro. The warm, humid weather that is typical of early autumn can lead to increased sweating (water loss), heat exhaustion, or more severely, heat stroke. It’s of key importance to hydrate well, both for safety and performance. Here are some tips for educate athletes, coaches, and parents to safeguard against heat illnesses this season.
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