| Hydration is just as important as food intake before | | | | will feel ill directly after intense exercise. All athletes |
| and after exercise. Two hours before exercise, | | | | must drink adequate liquids before, during, and after |
| athletes should consume 16 ounces of water or a | | | | activity to avoid dehydration, which can lead to nausea, |
| sports drink to help hydrate them ahead of time. Thirty | | | | dizziness, and fatigue. |
| minutes before exercise, athletes should intake another | | | | After activity, athletes should continue to intake fluids. |
| eight ounces to prepare themselves for activity. | | | | At this point, fluids can be the normal amount the |
| During activity, fluids should be available for athletes at | | | | athlete would consume with a meal and through the |
| all times. Because athletes are sweating out important | | | | rest of the day. A total of 64 ounces of fluid is a |
| fluids, they must replenish them by drinking eight | | | | minimum for athletes, though more is suggested. A |
| ounces every 20 minutes. If players are engaging in | | | | good test of proper hydration is a urine test. Athletes |
| short activity, of 30 seconds or less, they are at a high | | | | should pass clear urine, not dark or with a restricted |
| risk for dehydration because of the intensity of the | | | | flow. |
| work. Long-term activity of 30 minutes or more | | | | Encourage athletes to pay attention to their own |
| requires periodic rehydration, such as the eight ounces | | | | needs, as all athletes will have slightly different needs. If |
| every 20 minutes just suggested. | | | | an athlete feels uncomfortable, light-headed, or |
| If an activity lasts more than 40 minutes, water is not | | | | otherwise abnormal, they should come to you for |
| sufficient to rehydrate the body. The nutrient loss | | | | counseling. As fluid intake levels will change based on |
| through sweat requires a sports drink to replenish | | | | environmental effects, pay attention to the outside |
| electrolytes. | | | | influences affecting fluid needs in athletes. |
| Many athletes will prefer not to drink during activity or | | | | |
