Dog Days of Summer? Fluid Replacement!

The start of fall sports really isn’t during the fall here in Missouri. Football two-a-days begin when the daytime temperatures average around 90° with plenty of sunshine beating down on the athletes. Hydration is vital to maintain the athlete functioning properly, both mind and body. It has been shown that even a small 2 percent reduction in total body weight through sweat causes decreases in both physical and mental performance.1,2

An athlete who becomes dehydrated is at a greater risk for heat stroke, heat exhaustion or heat cramps. Coaches often encourage their student athletes to make sure they are hydrated but are now becoming more and more concerned about what type of fluids are being consumed.

Two of the most popular beverages for athletes are water and sports drinks. But the question that is asked frequently is which is the best choice? Water or Sports Drinks? A rather simple way of answering this question is with another question. Which beverage do the kids prefer? Many teams have managed to solve this by offering both as a choice. One will frequently see two coolers available to allow the athletes to make choices throughout the session. It is most important that athletes be allowed to go and get a drink when they are thirsty as well as during water breaks. Sometimes the body demands fluid replacement at a different time than at a set water break. Let your athlete’s body help them learn how to properly maintain hydration.

How do you determine if your athletes are staying hydrated during practice? A simple charting of their weight pre and post practice can be used. There will be weight loss from sweat, it should be replaced by the next practice. If there is still a reduction in weight encourage them to drink a bit more throughout the day.

Another is to do a simple bit of education, ask your athletes to look at the color of their urine. Dark means poor hydration while very light indicates good intake of fluid. For more information on hydration go to the Coaches’ Library in the Coaches’ Corner at www·gatorade.com.

    1. Gisolfi, C. V. and Lamb, D. R. Perspectives in Exercise Science and Sports Medicine: Fluid Homestasis During Exercise. I pp. 1-38, 1990

    2. Gopinathan, P.M. et al. Archieves of Environmental Health, 43: 15-17, 1998.

Posted: 2008-08-01