Hydration: (Always consult your physician or nutritionist ; These points are summarized from
latest NFHS recommendations and published
studies)
Most important component of ensuring your student athlete’s energy
levels, ability to concentrate in school and ability to perform athletic skills
is hydration.
In a recent athletic study, 70% of high school football players showed up to the beginning of
practice, already dehydrated.
Warning signs of dehydration: premature fatigue, fainting, headache, thirst, muscle cramps, weakness, nausea, irritability and “goose bumps,” decreased mental and athletic skills.
For Athletes: Also need to replace fluids after every practice or competition.
How much fluid to replace? To measure exactly...
(1) Weigh in before practice.
(2) Replace 20-24 ounces of fluid per pound of weight loss at practice/competition.
Most student athletes will lose 1-3 pounds. High school football players often lose around a gallon due to sweat. As a result, Sodium is also the most important electrolyte to replace (its lost in the sweating/body cooling process, exclusively).
Especially during the sports season, maintain a hydration discipline that
ensures fluids in the morning with breakfast, during school at lunch, reminders
to take drinks on breaks, after school, during homework and dinner, and of
course, at the sporting event/practice and afterwards.
Urine should be clear in color.
Electrolyte Tip: 1 Banana has as many electrolytes as 16 Gatorades
Water may be the ideal hydration fluid, however, there are
drawbacks: Water prematurely shuts down the thirst reflex and has no taste/flavor, thus proper hydration often falls short
Sports drinks are good for: taste, not prematurely shutting down thirst
reflex and providing carbs/electrolytes. Thus, sports drinks are
recommended by the NFHS for hydration strategy with student athletes.
Water lacks taste and electrolytes and student athletes have difficulty drinking enough, even with coaching direction and parent/teacher reminders.
latest NFHS recommendations and published
studies)
Most important component of ensuring your student athlete’s energy
levels, ability to concentrate in school and ability to perform athletic skills
is hydration.
In a recent athletic study, 70% of high school football players showed up to the beginning of
practice, already dehydrated.
Warning signs of dehydration: premature fatigue, fainting, headache, thirst, muscle cramps, weakness, nausea, irritability and “goose bumps,” decreased mental and athletic skills.
For Athletes: Also need to replace fluids after every practice or competition.
How much fluid to replace? To measure exactly...
(1) Weigh in before practice.
(2) Replace 20-24 ounces of fluid per pound of weight loss at practice/competition.
Most student athletes will lose 1-3 pounds. High school football players often lose around a gallon due to sweat. As a result, Sodium is also the most important electrolyte to replace (its lost in the sweating/body cooling process, exclusively).
Especially during the sports season, maintain a hydration discipline that
ensures fluids in the morning with breakfast, during school at lunch, reminders
to take drinks on breaks, after school, during homework and dinner, and of
course, at the sporting event/practice and afterwards.
Urine should be clear in color.
Electrolyte Tip: 1 Banana has as many electrolytes as 16 Gatorades
Water may be the ideal hydration fluid, however, there are
drawbacks: Water prematurely shuts down the thirst reflex and has no taste/flavor, thus proper hydration often falls short
Sports drinks are good for: taste, not prematurely shutting down thirst
reflex and providing carbs/electrolytes. Thus, sports drinks are
recommended by the NFHS for hydration strategy with student athletes.
Water lacks taste and electrolytes and student athletes have difficulty drinking enough, even with coaching direction and parent/teacher reminders.