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Hydration Awareness

hydration awareness

Would you play football without a helmet?  Would you play soccer without wearing shin guards?

 

What does dehydrated mean? 

 

Dehydration is when your body is low in fluids (water) because you are not drinking enough to replace what is lost through sweat. This can cause you to perform poorly in sports.

Did you know that if you are between 8- 14 years of age you could loose up to a quart of sweat during two hours of activity on a hot day? That is the same amount as a carton of milk!

Dehydration is something that you can prevent; that means it doesn’t have to happen. But you say you are just a kid, what can you do to prevent this. It is easy. Just do three things…drink, drink and drink. That’s right.

Drink before your activity, during your activity, and after your activity. Follow this guide to help you know how much to drink. Also, remember to stop dehydration before it begins.

Drink water before you become thirsty – no pop or juice. Before Your Activity If you weigh less than 90 pounds, drink 3-6 ounces of fluids, or take 6- 12 gulps 1 hour before your activity. If you weigh more than 90 pounds, drink 6-12 ounces of fluids, or take 12-24 gulps 1 hour before your activity.

During Your Activity If you weigh less than 90 pounds, drink 3-5 ounces of fluids, or take 6- 10 gulps every 20 minutes. If you weigh more than 90 pounds, drink 6-9 ounces of fluids, or take 12- 18 gulps every 20 minutes.

After Your Activity If you weigh less than 90 pounds, drink up to 8 ounces of fluids, or take up to 16 gulps in the first hour after the activity. If you weigh more than 90 pounds, drink up to 12 ounces of fluids, or take up to 24 gulps in the first hour after the activity.

How can you tell if you are dehydrated? Do you feel any of the following?

  •  Thirsty
  •  Dizzy
  •  Irritable
  •  Cramps
  •  Feel like you are going to throw up
  •  Headache
  •  Weak
  •  Tired
  • Dry Mouth

If you answered yes to any of these, your body could be dehydrated. What do you do if you begin to feel this way?

  •  Tell your athletic trainer or coach
  •  Take a time-out
  •  Drink fluids Your athletic trainer or coach will tell you when you are able to begin playing again.

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