29
Jul, 2018
http://federationfootball.com/hydration.htm
Every year a number of tragedies occur relating to heat stroke
and dehydration. Proper hydration as well as recognizing and preventing heat
illness are very important topics for all coaches and parents to
understand.
Athletes, young and old, increase their risk of heat illness as
they become dehydrated. According to the National Athletic Trainers'
Association, it is not uncommon to reach dehydration levels significant
enough to place athletes at risk of developing heat illness in as little as
an hour of exercise. Athletes can reach this level even more rapidly if they
begin the workout, practice or competition ALREADY DEHYDRATED. It is quite
common for many young players to arrive at practice already dehydrated. A
full day at school, running around at recess, gym class, not eating or
drinking properly throughout the day will all contribute to a child being
dehydrated before practice even starts!
A Good Strategy for Proper Hydration
- Prehydrate
- Before practice or game
- Hydrate
- Throughout the practice or game
- Rehydrate - After the practice or game
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Prehydration
- Players
should drink 16 oz of fluid first thing in the morning of a practice or
game.
- Players
should consume 8-16 oz of fluid one hour prior to the start of the
practice or game.
- Players
should consume 8-16 oz of fluid 20 minutes prior to the start of the
practice or game.
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Hydration
- Players
should have unlimited access to fluids (sports drinks and water)
throughout the game or workout.
- Players
should drink during the practice or game to minimize losses in body
weight but should not over drink.
- ALL
PLAYERS should consume fluids during "water breaks". Many
players will say that they are not thirsty; however, in many cases by
the time they realize that they are thirsty they are already dehydrated
or on their way to be dehydrated. Make sure all your players are getting
the proper fluids.
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Rehydration
- Parents
or Coaches should weigh players before and after practice. For each
pound lost during the workout, an athlete should consume at least 24 oz
of fluid. If this recommended amount of fluid is not consumed, the
player must replace 80% of lost weight by next practice to avoid
dehydration.
- Players/Parents
should check the color of a player's urine. If it is a dark, gold color
(like apple juice) the player is already slightly dehydrated. If it is
very pale yellow (like lemonade) then he is on the way to being
hydrated.
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Other Hydration Tips
- Avoid
carbonated drinks. They can cause bloating and may decrease the amount
of fluid consumed.
- Avoid
caffeinated beverages and alcohol as they cause the body to lose body
fluids.
- Fluid
containing carbohydrate and small amounts of sodium chloride are likely
to have more beneficial effects than plain water.
- Allow
for acclimation - Acclimation is the body's adaptation to a hot
environment. Slowly increase practice intensity and duration over the
first two weeks of training. Most cases of heat illness occur in the
first 2 to 3 days of training.
- Drink
it. Don't pour it - A player pouring fluid over his/her head may feel
great but won't help restore body fluids or lower body temperature.
- Exercise
in the morning or evening - This is when the weather is coolest. Also,
avoid the direct sun to minimize radiant heat from the sun and hot
playing surfaces.
- Dress
for the weather - Keeping cool in hot weather means wearing fewer
clothes and frequently removing gear like helmets during breaks.
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Ways to Recognize the Early Warning Signs of Dehydration
These can include but are not limited to:
- Loss
of Energy "Dizziness"
- Loss
of Coordination
- Cramps
- Headaches
- Above
Normal Levels of Fatigue
- Dark
Yellow Urine
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