Health & Safety

Hydration Tips

Have athletes drink at least 8 to 16 ounces of water one to two hours before activity, but drink the last 8 ounces about twenty minutes before exercise.
During exercise, athletes should sip 4 to 6 ounces of water every 15 minutes.
Upon completion, they should enjoy another 8 to 16 ounces
Gatorade is good to drink after practice to replenish electrolytes and rehydrate. Water or water-downed Gatorade is better before and during practice
Re-Hydration starts after practice, that night and the next morning.
Have your athletes check the color of their urine - If your urine is pale like lemonade, that’s a sign of good hydration. Crystal-clear urine often indicates over-hydration and the need to cut back. Dark urine (like the color of apple juice) may signal dehydration and the need to drink more.
Water breaks should be every 20-30 minutes, more often when it is hot and humid and they are in full pads. Make sure they do not “chug” water during breaks. It is better if they drink small amounts slowly.
If athletes start to experience symptoms stated above, you should have them take their pads and extra clothing off; get out of the sun; air conditioning if possible; place cool wet cloths on their necks and foreheads; sip water and make sure someone monitors them and call 911 if needed.
Have athletes stay away from energy drinks, coffee, soda and tea. Caffeinated drinks dehydrate them.

IF any coaches or parents have questions or concerns about hydration or injuries they can call the Free Injury Hotline for advice and receive a call back from an Athletic Trainer within 24 hours.
1-877-662-5633 or 1-877-MOBL-MED

Click here to print or download