Making sure players are staying hydrated is a safety practice that all involved need to be cognizant of

• Along with Tackling, Blocking and Stunting, Proper Hydration is a vital fundamental that youth coaches need to stress to young athletes.
• Dehydration of 1-2 %of body weight can affect performance
• Dehydration of > 3% of body weight can disturb physiological function and increase risk of developing heat cramps, heat exhaustion and heat stroke

What is taking place in the body of a dehydrated athlete ?

• The main process of fluid loss is sweating which is critical for maintaining body temperature
• 80% of heat loss is done through sweating on a humid day
• 98% of heat loss is done  through sweating on a dry day
• Not balancing fluid intake with fluid loss is the primary reason athletes get dehydrated

What are the signs and symptoms of dehydration we should be aware of  ?

• Symptoms generally worsen as dehydration continues
• Thirst  and muscle discomfort
• Flushed skin, fatigue and muscle cramps
• Dizzy, headaches, vomiting and chills

What can occur as a result of these symptoms of dehydration ?

• Rise in core body temperature
• increased stress on cardiovascular system making the heart work harder
• blood becomes thicker which makes it harder to deliver oxygen
• time to reach exhaustion is decreased dramatically
• an increase in perception of effort to do the same task in experienced

When is it the most important for athletes to consume liquids- before or during exercise ?

• Hydration needs to be the focus of athletes throughout the day
• Monitor your urine : urine too dark or odorous, drink more.  Clear and without odor, you are hydrated
• 7 % of athletes show up at practice or games dehydrated
• During exercise, drink to match your water losses
• Don’t forget, dehydration can set in after exercise too.
• Bottom line is: drink before, during and after all sports related exercise and let urine output and color be your guide

Sports drinks versus Water

• Water should be the mainstay of your hydration
• Sports drinks do encourage you to drink more because of salt, sugar and taste
• Salt and electrolytes help with faster absorption of fluid
• Carbohydrates give the body an energy boost that is readily available upon drinking
• A tip to follow is that water is better for before and during and sports drinks are better for after