Did you know that 60-70% of the human body is made up of water? The body loses fluid through the skin as sweat, through the lungs while breathing, and through urination. Physical activity, heat, and humidity increase the amount of fluid your body needs to stay properly hydrated.
As the summer lacrosse season begins, it’s a good time to review some basic hydration guidelines that can help keep athletes safe during the hottest weeks of the year.
“Staying hydrated is one of the most important things an athlete can do to maintain performance. Hydration status is affected by temperature, intensity of exercise, humidity, and type of clothing,” said Jackie Berning, a board certified specialist in sports dietetics and a former member of the USA Lacrosse Sports Science & Safety Committee.
Intense exercise in hot and humid conditions and/or with pads on increases the amount of fluid your body loses and also increases the amount you need to drink to stay hydrated. Fluid losses are different for every athlete, so figuring out hydration strategies that work for each individual is important. The key is to always make sure you are optimally hydrated for your game or activity.
Since fluid loss during exercise varies for every person, we suggest using the following recommendations as a general guideline, and adjusting your hydration strategy as needed to meet your individual needs.
• For good hydration, sip on water throughout the day. Carry a water bottle everywhere you go.
• Drink 8-16 ounces of water 4 hours before practice and games. If your urine is dark or you will be exercising in hot weather you may need an extra 8-16 ounces of water 15-30 minutes before exercise.
• During exercise, drink according to your sweat rate. In extreme weather, weigh yourself before and after practice and games to monitor fluid loss. It is important to replace fluid lost during exercise quickly so that the body is hydrated for the next activity. Keep track of your weight.
• After completing your practice or game, replace lost fluids by drinking 16-24 ounces of fluid for every pound of body weight lost.
Be Aware of Dehydration
Dehydration in athletes often occurs during practice or games when the body loses more fluid than is being taken in. Losing as little as 2% of your total body weight can lead to decreased athletic performance. Some common signs of dehydration include:
• Headache
• Dizziness
• Dry mouth
• Thirst
• Decreased urine output
• Dark yellow urine
“If experiencing any of these symptoms, stop exercising and drink fluids,” Berning said. “In addition to decreasing mental and physical performance, dehydration can also lead to serious heat illnesses.”
If you’re also wondering whether sports drinks should be part of your hydration plan, you can read more about that here.
Remember, to stay healthy and optimize performance, it is important to stay hydrated.
