Safety
Body fluid helps control the temperature of working muscles and vital organs.

This process is negatively affected by dehydration, putting you at risk for:

• Cramps
• Dizziness/
• Lightheadedness
• Heat Exhaustion
• Heat Stroke

Performance
Losing only 2% of your body weight through sweating (as little as 3 pounds
if you weigh 150 pounds) affects:

• Performance
• Mental functioning
  

Not Drinking Enough Fluids
If fluids are not replaced before, during and after practices and games, you
will become dehydrated

Drink to replace the fluids you lose in sweat, not more.
Overdrinking can be dangerous, even deadly.

• Weigh yourself before and after competition and replace what you lose
• Drink two to three cups (16-24 ounces) of fluid for every pound lost in sweat.
• Drink fluids throughout the day and use fluid breaks during practices.

Check urine color:

• Darker like apple juice signals you need more fluids
• Pale like lemonade means you’re hydrated

Heat-Induced Muscle Cramps

Causes:

• Dehydration
• Large salt loss
• High intensity exercise

Treatment:
Staying properly hydrated and eating enough salt in your diet (Forget the bananas. Sodium,
not potassium, is the key to preventing cramps). This can be done by eating foods with sodium
such as pretzels, crackers and canned soups or drinking Gatorade.

Other ways to prevent cramps:

• Stay in shape
• Gradually get used to working out in heat and humidity by slowly increasing the intensity
  of your workouts

Heat Exhaustion

Symptoms:

• Unusual weakness and fatigue
• Rapid pulse
• Headache
• Weakness
• Nausea or vomiting

Treatment:

• Pack ice to the trunk, neck, and limbs
• Drink fluids
• Loosen or remove clothing and equipment
  

Heat Stroke: A Life Threatening Emergency

Symptoms:

• Dangerously high temperature
• Confusion or disorientation
• Irrational behavior
• Drowsiness
• Nausea
  

Treatment:

• Immediate cold water or ice immersion
• Transport to hospital
  

Science tells us you should stay away from:

• Carbonated beverages
      - Carbonation can cause fluids to empty from your stomach slower,
        causing pain, stomach cramping, discomfort or nausea
• Fruit juice
• Energy drinks
• Protein supplements
• Herbs
  

Water is good, but a sports drink is better:

• Sports drinks have electrolytes and carbohydrates that can help benefit performance
• Water shuts down thirst before you’ve replaced the fluid you lost through sweat
• Sports drinks have flavor so you’ll drink more

When sports drinks are better than water:

• During any sweaty exercise
• During training that occurs multiple times throughout the day
• When regular meals are not available

Sodium:

• Helps maintain fluid balance
• Activates your thirst mechanism so you drink more
• Decreases the risk of muscle cramps
• Most importantly, it helps maintain fluid homeostasis
  

Carbohydrates:

• Provides muscle energy
• Improves physical performance
• Maintains mental function
  

Taste:

• Increases voluntary fluid intake because
  you’ll drink more of something you like
• Allows for more effective rehydration