Hydration 

* SOURCE: Performance Medical, Adapted from National Athletic Trainers’ Association. (2000). NATA Position Statement: Fluid Replacement for Athletes.

1. Athletes should have unlimited access to fluids!
2. Begin every athletic activity well hydrated. Drink plenty of water in
   preparation for participation and before going out.
1. Recommendation
   i. 17-20 oz of water/sports drink 2 to 3 hours before exercise
   ii. 7-10 oz of water/sports drink 10 to 20 minutes before exercise.
3.  Drink fluids during exercise.
1. Recommendation
   i. Drink 8 – 12 oz of fluid every 10-20 minutes
4. Replace fluids less during exercise.
1. Recommendation
   i. Take in 24 fluid ounces for every pound of body weight lost
   within 2 hours after exercise.
   b. This requires you to weigh yourself before and after exercise.
   c. Fluid should contain water to restore hydration status, carbohydrates
   to replenish glycogen stores, and electrolytes to speed rehydration.
5. Check urine color. Urine color is an easy method to determine hydration
   status.
1. Recommendation
   i. Light yellow to clear urine indicates a well-hydrated athlete.
6. Substances to avoid include: caffeine, alcohol (increase urine output), and
   carbonated beverages (reduce voluntary fluid intake due to fullness).

* SOURCE: Performance Medical, Adapted from National Athletic Trainers’ Association. (2000). NATA Position Statement: Fluid Replacement for Athletes.