As fall athletes become acclimated to lingering summer heat and the gradual change to cooler temperatures, they often become less aware of the need to properly hydrate. Under normal conditions your body utilizes over 2 liters of water per day.  During high intensity activities, athletes lose much more so the need for fluid replacement to maintain balance for athletes is critical to their health and performance.

When water balance in the body begins to change, thirst is initiated and the kidneys begin to retain water and decrease urine production.  Athletes who become dehydrated will often report severe cramping of muscles in the lower body and profuse sweating, in the presence or absence of thirst.  If hydration levels are not balanced quickly, it can lead to heat exhaustion, which is the initial rise in body temperature due to a lack of fluid.  The athlete may experience fatigue, nausea, and profuse sweating.  Coordination and eyesight may also be affected.  If left untreated (remove from heat and cool body) it can lead to a life-threatening condition know as heat stroke.  Heat stroke is a form of hyperthermia that is characterized by a sharp rise in body temperature.  If not treated promptly and properly, (cold immersion with temperature monitoring) heat stroke can be fatal.

To determine if you are dehydrated ask yourself:

• Am I thirsty?

• Is my morning urine dark yellow?

• Is my morning bodyweight noticeably lower when compared to yesterday morning?

If you answered yes to:

One question you may be dehydrated

Two questions you are likely dehydrated

Three questions you are very likely dehydrated

Hydration for athletes should begin at least two hours before a practice or game.  Pre-hydration with twenty to forty ounces of water or sports drink is typically enough to start.  While playing the goal is to drink the equivalent of eight ounces for every fifteen minutes of exercise.  Follow the tips below to estimate your individual fluid needs.

Four Tips To Maintain Fluids Balance

Step 1:  To determine how much fluid you lose or gain during training or competition, record your body weight to the nearest pound before and after your workouts.

Step 2:  If you lost more than 1% of your body weight, you drank too little during exercise; if you gained weight, you drank too much.

Step 3:  If you regularly lose more than 1% of your body weight, try to drink more during and after exercise to keep your body weight stable.

Step 4:  Remember, it can be dangerous to gain weight during exercise by drinking too much.

By following these simple recommendations, you will maintain a high level of performance while reducing your risk of developing heat related illness.

For more information regarding hydration, contact Mike at

mbidwell@integrehab.com