Hydration is essential for ALL athletes of ALL sports. Even a 2% dehydration level can decrease performance. It is important that you consume fluids all day, not just around your workout or game. 

DURING EXERCISE 

• Very individualized to athlete’s sweat rate, but a general rule is 5-10 oz water or sports drink every 15-20 minutes. 
• After one hour of exercise, make sure you are consuming some sports drink for carbohydrates.
• If it is extremely hot and humid, rely more on a sports drink to ensure adequate carbohydrates and electrolytes (sodium, chloride, potassium). You may also need to drink a greater quantity.

POTENTIAL EFFECTS OF DEHYDRATION 

• Muscle cramps, tears, pulls, strains

• Nausea 

• Dry mouth

• Increased muscle soreness 

• Joint pain
• Lightheadedness or headache 
• Increased time needed for recovery
• Heat exhaustion/heat illness
• Decreased performance
• Heat stroke 
• Fatigue
• Susceptibility to colds and sickness 

WAYS TO MEASURE HYDRATION LEVELS 

• Urine color: Urine should be a "lemonade" color; if it looks like apple juice, it may be a sign of dehydration. 

• Body weight: Weigh yourself pre- and post-exercise to determine how much fluid is needed to rehydrate your body adequately

Hydration Guidelines

Hydration & Heat Illness

Supere el Calor

Dietary energy (energy that comes from food) not only supports athletic performance but also sustains life. Following an athlete’s participation in exercise, whatever remaining fuel left in their body is used to support the body’s metabolic processes. Thus, when an athlete’s body is not adequately fueled, there is little energy left to support the body’s critical functions following intense training, such as recovery and repair.

Nutritional Guide

Nutrition Clock

Injury nutrition

Cutting weight safely

Nutrition Resources - USDA

Nutrition Resources - CDC

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