Hydration: Key to Success

Determining Hydration level

 Hydration is an important part of being a healthy, productive athlete. As we all know, sometimes we are so busy we forget to drink! Whether you are in the office or classroom, it can be challenging but it is necessary. Here are a few tips to help determine if you are hydrated or not:

1. Clear/pale lemonade colored urine= HYDRATED

2. Dark apple juice colored urine= DEHYDRATED

3. Dark, cloudy urine= SEVERELY DEHYDRATED= NOTIFY Parent/ATC/Nurse/Coach

4. At one point, health professionals said the average amt. of water consumption should be 64 oz. Many are staying away from this as it really can fluctuate. Determining your hydration level and how much you need should be determined by your urine color. Stay on top of it by keeping Nalgene or water bottle with you at all times will help remind you to drink.

5. Caffeine, soda, energy drinks will dehydrate you!!!! STAY AWAY FROM THEM!!!!

6. Water and sports drinks such as Gatorade are what you should be drinking instead of soda/caffeine/energy drinks- these are the best for replenishing what you have lost.

7. During a heavy workout such as preseasons or intense training, weigh yourself prior and after practices- you should not loose more than 2% of your body weight during activity

Signs of Dehydration include:
nausea
dry mouth
muscle cramps
thirst
fatigue
weakness
headache
irritability
decreased performance

If you are having a problem staying hydrated- talk to your ATC, nurse or doctor who can help you. If you notice any signs of dehydration or notice a teammate having problems, notify someone immediately.