Hydration Tips & Techniques
8 - Hydration tips to beat the heat (USAFootball.com)
- Consume 6 to 8 ounces of water eight times a day.
Use the urine test: The color of a player's urine should be clear to slightly yellow (lemonade). If it's darker in color, he or she is not properly hydrated.
Not all fluids serve as hydrating components. Soda, coffee and energy drinks should not be used to properly hydrate athletes.
Water (bottled or tap) and electrolyte replacement drinks (such as Gatorade) should be encouraged before, during and after games and practices.
Hydrate before physical activity. Most athletes are dehydrated before they even step on the field of play. It's important to begin exercise fully hydrated.
Hydrate during physical activity. Sports drinks are most beneficial to replace the electrolytes lost in sweat.
- After physical activity, athletes can continue sweating for up to an hour. They're still losing fluids that need to be replenished, so continue to hydrate.