 Keeping the body hydrated is important no matter the season, but it is absolutely critical on hot summer days.
When a player is dehydrated, he or she can't produce enough sweat to cool the body or effectively use oxygen for physical activity. This will make their muscles feel weak. If dehydration persists, they may begin to feel sluggish and nervous. Dehydration can also cause irritability, fatigue, and a loss of appetite. ***Once your players feel thirsty, their bodies are already dehydrated!*** Dehydration is a serious matter, but players can keep their bodies well hydrated even in very hot weather. The key is to start drinking fluids before they feel thirsty and to drink regularly prior to exercise and activity. Water is the best choice for general, moderate-intensity physical activity that lasts less then one hour. Follow these guidelines: *Two hours before a physical activity sesion, drink 14 to 22 ounces of fluids (sodas don't count!). *During the session, drink 10 to 12 ounces of water every 20 minutes. *Afterwards, follow up with at least 16 to 24 ounces of water. If you are active in hot weather, you might be more dehydrated than you realize. Drink more to be on the safe side! If your players will be participating in more intense physical activity for greater than one hour (like boot camp!) they may want to try sports drinks. Sweating depletes electrolytes such as sodium and potassium. Sports drinks are designed to replace these electrolytes. Keep in mind that sports drinks do have calories and some have lots of sugar. |
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