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Hydration Tips for Safer Two-A-Days

Pre-season practices equal hot long days. Hydration is one of the main priorities for athletes during summer practices. With the heat comes increased sweating rate and dehydration. 1 to 2 percent of body weight lost in sweat causes mild dehydration and more than 2 percent body weight lost can be life threatening. Heat stroke and heat exhaustion are serious issues that affect high school and collegiate athletes every year. The Institute of Medicine says athletes should drink a minimum of 3.7 liters of fluids throughout the day to prevent dehydration. Being well educated on hydration is essential to perform at an optimal level during two-day practices through the hot summer heat.

Before a long practice athletes should drink about 16-24 ounces of water, 2-3 hours prior.

During practice athletes should be drinking at least 8 ounces of fluids every 20 minutes. Athletes that sweat heavily should drink 10 or more ounces to ensure proper electrolyte replacement. 

After, athletes should drink at minimum 64 ounces of fluids. It is recommended athletes drink closer to 96 ounces to ensure complete rehydration. A great way determine the correct amount of fluids to refuel is weighing in before and after practices. Athletes should drink in-between16-24 ounces of fluid for every pound they lost. 

It is important to understand that when you feel thirsty you are already mildly dehydrated. Stick to a hydration plan and do not decide how much you should drink based on thirst level. Monitoring urine color is also important in ensuring you are fully hydrated and ready for a strenuous training session. 

 

The medical information on this site is provided as an information resource only, and is not to be used or relied on for diagnostic or treatment purposes. This information should not be used as a substitute for professional diagnosis and treatment. 
Please consult your health care provider, or contact Viverant for an appointment before making any healthcare decisions or for guidance about a specific medical condition. Viverant shall have no liability, for any damages, loss, injury, or liability whatsoever suffered as a result of your reliance on the information contained in this site.

Posted by vivadmin at 7/15/2016 5:00:00 PM
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