Hydration Guidelines

With kids playing exceptionally competitive sports these days, proper fluid  replacement is very important. Your body needs enough water to remove heat from working muscles, produce energy, and process food. Keeping well hydrated lets your body perform to its full ability and helps prevent heat illness and  cramping. Athletes SHOULD NOT RELY ON THIRST as an indicator of fluid needs. Our body doesn’t feel thirsty until we are already 3% dehydrated. At this level, an athlete’s performance will be compromised. Therefore, drinking before you are thirsty is the key to performing well.
 
What athletes should drink:

• Water is appropriate for all activity lasting < 60 minutes
• An electrolyte replacement fluid (Gatorade, AllSport, PowerAde) is appropriate for activity lasting > 60 minutes, especially in hot weather or for individuals prone to muscle cramping.
• Athletes should AVOID drinking soda pop, energy drinks, coffee, fruit juices, and other drinks that contain high concentrations of sugar or caffeine.

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Fluid Guidelines from the National Athletic Trainers Association:

Before Activity
Drink adequate fluid – ideally water --the day before
Drink enough the night before so that your urine is light yellow or clear at bedtime
Drink at least 16 oz. of water 2-3 hours before sports

During
Drink 7-10 oz. of water or electrolyte replacement fluid (see above)  for every 10-20 minutes of exercise. If your sport does not allow for frequent breaks, than make sure you drink enough during a rest period to account for the time that has passed since your last water break.

After
Drink 24-32 oz. of water or electroly