Beat The Summer Heat! Proper Hydration Tips For Athletes

As summer approaches, proper hydration is essential for athletes, especially in Florida. Whether you’re hitting the cross-training circuit or stepping onto the baseball field here are some hydration tips to help athletes stay safe and perform their best.

About Hydration and Dehydration

Hydration is essential for our bodies to function properly. It helps regulate body temperature, aids digestion, transports nutrients throughout the body, and flushes out toxins. During the hot summer months, we tend to lose more water through sweat as our bodies try to cool down. This makes it even more important to stay hydrated by drinking enough water throughout the day.

Dehydration occurs when your body loses more fluids than it takes in. The symptoms can range from mild thirst and fatigue to severe dizziness, confusion, and even fainting. In extreme cases, dehydration can lead to heatstroke, a life-threatening condition that requires immediate medical attention.

The risk of dehydration is heightened during summer because people tend to be more active outdoors and may not realize how much they are sweating or how much fluid they need to replenish their bodies. Additionally, certain groups such as children under 18 years old or adults over 65 years old are at a higher risk of dehydration due to their lower ability to conserve water or reduced sensation of thirst.

Dangers of Dehydration and Over-hydration

The best way to prevent both dehydration and over-hydration is by staying hydrated throughout the day with balanced fluid intake – meaning drinking enough fluids but not going overboard with just plain water alone. It is recommended for adults to drink at least eight glasses of water per day while children should aim for six glasses daily according to their age group (e.g., 6-8 year olds should drink about six cups). However additional factors such as activity level (sweating), diet (high salt intake) and weather (hotter climate) may require a person to drink more than this.

Pre-game Hydration Tips:

• Avoid or limit caffeinated beverages (such as iced tea, coffee, or cola), especially just before and after exercising, as they don’t hydrate effectively and can act as diuretics.
• Prepare by filling and chilling squeeze bottles or sports jugs the night before, ensuring you have at least two liters available for each practice and game.
• Maintain adequate fluid intake throughout the day, aiming for urine to be a light or pale yellow color before starting any match.
• Consume 17 to 20 ounces of fluid within the two hours leading up to the game, and drink as close to match time as possible (for instance, hydrate en route to your game or practice).

Optimal Fluid Requirements During Play:

To sustain peak performance, aim to consume 7 to 10 ounces of fluid every 10 to 15 minutes. Opt for sports drinks to facilitate rehydration. These beverages typically contain carbohydrates and electrolytes, such as sodium. Ingesting carbohydrates during play has been demonstrated to assist athletes in maintaining power and accuracy during prolonged periods of activity. For instance, Gatorade provides 14 grams of carbohydrates per 8 ounces, which are rapidly absorbed and utilized by active muscles. Additionally, replacing sodium is crucial as significant amounts can be lost through sweat during exercise. Recent studies have also revealed that athletes participating in prolonged activities in hot conditions can lose considerable amounts of sodium, with some male athletes losing up to 2 grams in a single session!

Create A Hydration Plan for Your Sport

1. Monitor your weight before and after each workout to gauge fluid loss. Gatorade.com recommends consuming 16 fluid ounces of water for every pound lost during exercise.
2. Calculate your sweat loss during exercise (instructions provided below).
3. Consume 16 fluid ounces of water 2 or 3 hours before your workout.
4. Drink 8 fluid ounces of water for every 15 minutes of exercise.
5. For athletes engaged in high-intensity workouts lasting 60-90 minutes, sports drinks are a beneficial choice. Opt for sports drinks like Gatorade or Powerade, which provide muscles with a balanced ratio of carbohydrates and fluids, supplying them with necessary fuel.
6. For athletes aiming to lose weight or engaging in low-intensity workouts, consider adding Nuun tablets to water. These tablets contain no added sugar but are rich in electrolytes.
7. Utilize timeouts and game breaks as opportunities to hydrate effectively.
8. Avoid sugary drinks such as soda, as they lack a balanced carbohydrate-to-liquid ratio and take longer for your body to digest.

By adhering to these guidelines, you’ll be optimizing your performance. Best of luck in the upcoming summer season! For more information on sports medicine or help with an injury or ailment, call us at (561) 898-0303.