Hydration 101

Dehydration can lead to fatigue, headaches, decreased coordination, muscle cramping, and decreased performance. It’s important to pay attention to how much water your athletes are drinking before, during, and after exercise.

For a long run or workout, make sure your athletes are well-hydrated during the days leading up to the workout. Making sure they’re well-hydrated before a long workout will decrease their chances of dehydration following the workout.

Encourage your athletes to drink at least 16 ounces of fluid an hour before beginning a workout. As a general rule of thumb, doctors suggest consuming four to six ounces of fluid every 20 minutes during a workout. In a longer or more intense workout, some of your athletes’ fluid intake should include a sports drink or other replacement for minerals and electrolytes lost during the workout.

If your athletes perspire heavily, they may lose a significant amount of weight due to sweat loss. After a practice, workout, or game, your athletes may require a significant amount of fluids to replace this. A recovery drink may contain higher concentrations of protein and fat than the drink used during a workout. In fact, chocolate milk is often used for recovery, as it has an excellent balance of fluid, carbohydrate, fat, and protein. Encourage your athletes not to resume exercise until all of their fluid loss has been replaced.

“Staying hydrated is important to avoid injury and fatigue while exercising for a long period of time, but even after exercising, your athletes should continue to consume fluids throughout the day,” explains Dr. Jefferson C. Brand, sports medicine doctor at Heartland Orthopedic Specialists. “Your athletes will be able to tell that they are sufficiently hydrated if their urination is frequent and clear.”

For more information on helping your athletes avoid dehydration and other sports medicine issues, “like” Heartland Orthopedic Specialists on Facebook, follow Heartland Orthopedic Specialists on Twitter @HeartlandOrtho or call the sports medicine doctors at Heartland Orthopedic Specialists at (877) 460-0453.