Hydrating in the Heat
Katherine Beck, MD, CJW Sports Medicine
 
It is important for an athlete to be well hydrated no matter the conditions, but never more so than during the hot days of summer.  Hydration status is important not just so that your bodily functions work well, but also for good athletic performance. In order to be hydrated during a practice or a game, an athlete needs to start hydrating long before the event.  Remember these simple tips to stay safe in the summer heat:

Fluids Are as Important as Foods in Nutrition and Energy
• Dehydration is associated with fatigue, mental and muscular
• Heat illness risk
• Signs of dehydration:  cramping, increased heart rate,   headaches, nausea, dark or NO urine

WHEN YOU ARE THIRSTY, you are already dehydrated
           • General:  replace every pound dropped with exercise with 16 oz fluid
           • Electrolytes are important for any exercise 50 minutes or greater
           • Water is still number one for non-intense workouts less than 60 minutes

Healthy Options for Food on the Go:
• Banana with 1 tablespoon of peanut butter
           • Provides potassium, vitamin C, and vitamin B6, good source of carbohydrates, protein
• Low-fat yogurt and a piece of fruit
• Luna bars
• String cheese and crackers
• Trail mix with nuts and fruit—watch for processed food/preservatives
• Granola with low-fat milk and fruit
• Smoothie with low-fat yogurt, fresh fruit
• Peanut butter and jelly sandwich
• Salted pretzels with peanut butter
• Chocolate milk (16oz)—20g protein and 60g carbs
• Fruit smoothie with milk

Replenish energy within an hour of practice/event.

During exercise in hot temperatures it is imperative for coaches, athletes, and parents to watch for signs of dehydration. Sweating will actually decrease, the athlete may feel or seem sluggish. Nausea or a sensation of nervousness can occur, as can irritability. If you think you are dehydrated, stop activity, get into a cool environment and drink fluid as soon as possible.