|
Hydration is critical to performance. Being dehydrated can cause you to become fatigued during the game. It will also decrease hand eye coordination and put you at risk for heat exhaustion and heat stroke…two conditions that put a players into life threatening risks. Sadly enough there have been athletes who have died due to dehydration. To avoid dehydration follow these steps:
1. SHOW UP FOR PRACTICE AND GAMES HYDRATED. You cannot drink enough fluids during a game or work out if you start the practice or game already dehydrated. Players should be drinking enough fluids throughout the day. Do not wait till the hour before practice to become hydrated. Throughout the day drink more beverages like water and sports drinks, like Gatorade. Avoid beverages like soda pop and energy drinks with high sugar and caffeine/or guarana like Red Bull, Adrenaline Rush,180, AMP, Monster etc.
2. TO CHECK FOR DEHYDRATION MONITOR YOUR WEIGHT. The weight you lose during workouts and games is water weight. You must replace these fl uids or performance will be affected. For every pound you lose during workouts drink 3 cups of fluid. If you do not replace this fluid your performance decreases.
3. DO NOT WAIT TO DRINK UNTIL YOU ARE THIRSTY. If you wait to drink until you're thirsty then you are already dehydrated. Being dehydrated will also affect performance and not allow you to work harder. Drink before you become thirsty and drink frequently throughout the game even if you are not sweating and are not thirsty.
4. MAINTAIN HYDRATION DURING THE GAME. 75% of the muscle mass is water. When muscles dehydrate small microscopic tears occur. This type of injury can damaged the muscle and will not allow you to perform at your best. Making sure that the muscles stay cool throughout practice and the game by drinking plenty of fluids allows the muscles to recover and become bigger and stronger
5. How Much Should You Be Drinking?
a. Before Exercise
b. Drink 12 to 20 oz (400-600ml) 2-3 hours before
c. During Exercise
i. Drink 6 to 12 oz (150-350 ml) every 15-20 minutes
d. After Exercise
i. Drink 150% of sweat losses
ii. Drink 3 cups (24 oz) for every 1 lb weight lost through sweat
e. Before next practice, replace 80% of weight lost
|
