Fluid replacement is important for all athletes and coaches to understand. Fluid is lost through perspiration, respiration and urination. If the fluid is not replaced throughout the athletic competition it can lead to dehydration. Players that are dehydrated will fatigue earlier, become uncoordinated and have a higher risk of heat illness.

The thirst mechanism doesnĖt kick in until a player has lost 2-3% of their body weight as sweat. Unfortunately, this small amount of fluid loss will inhibit performance. Intake of fluids should be carefully monitored. Athletes should have unlimited amounts of fluid available throughout practices and games. The following fluid replacement recommendations should be followed by coaches, athletes and parents.

  • Players should consume about 16oz (2 cups) of fluid two hours prior to the start of the practice, workout or game.
  • Athletes need to consume about 5 to 10 oz of fluid every 15-20 minutes during play.

  • Fluid consumption should occur each time a player comes off the field.

During hot, humid weather, players should be weighed before and after practice. For each pound lost during the workout, an athlete should consume at least 16 oz of fluid. The player must replace 100% of the lost weight prior to the next practice.

Avoid carbonated and caffeinated beverages because they cause bloating, excessive urination, and may decrease the amount of fluid consumed.

Dehydration is preventable. Adequate fluid intake both on and off the field helps to keep athletes healthy and at peak performance. Hydration protocols should be followed to ensure all athletes the most productive and safest athletic experience.

Authors:
Lindsey Nadeau, ATC, CSCS
Amy Magladry, MEd, ATC

Editors:
Teri McCambridge, M.D.
Joyce Cahalan
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Current Programs at OA 4

Have you ever had cramps during or after long practices? Have you felt dizzy, fatigued or nauseated. These symptoms describe heat related illnesses. There are three specific heat illnesses: (1) heat cramps, (2) heat exhaustion, and (3) heat stroke. These illnesses are normally caused by strenuous activity in combination with hot humid weather resulting in fluid loss and the inability to control body temperature.

Heat cramps are muscles spasms that commonly occur in the calf or abdomen, although any muscle can be involved. The occurrence of heat cramps is related to excessive water loss. Athletes may be predisposed to heat cramps if they are taking supplements, ex. creatine, or common medications, ex. benadryl.

Exertion in hot weather can result in heat exhaustion. Athletes may become disoriented and light headed, and their physical performance may be affected. If an athlete is showing signs of heat cramps or heat exhaustion they should immediately be placed in a cool environment and ingest sufficient amounts of water. Mild stretching will help to alleviate any muscle cramps.

Heat stroke is a life-threatening emergency. The signs and symptoms are temperature elevation above 105 degrees (core temperature), sudden collapse, loss of consciousness, and flushed, hot skin with little or no sweating. Every effort should be directed to

lowering the body temperature. Initial cooling procedures include removing excess clothing, fanning the person and placing ice under the arm pits and behind the neck. It is imperative that the athlete be transported to the hospital as quickly as possible.

Heat illness can be prevented if coaches and athletic trainers exercise some common sense and caution when practicing and playing in hot weather.

It is recommended that athletes wear light colored, light weight clothing while practicing in the hot weather. Practices should be modified by avoiding practices during the hottest hours (10-2), decreasing the intensity, and allowing plenty of water breaks and rest. Slowly acclimating young athletes to the heat is recommended.


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