1. Hydration

2. Pre-exercise • 2-3 hours prior exercise: 20 ozfluid (2 cups) • 20 minutes prior exercise: 5- 10 ozfluid (1 cup) • During-exercise • Individualized to sweat rate • Every 10- 15 minutes: 5-10 oz fluid • Water and sports drinks • Sports drinks in very hot/humid conditions • Post-exercise • 20-24 oz fluid for every pound lost • 24 oz if in 2-a-days or need to rehydrate quickly

3. Fluid replacement should be individualized due to sweat and urine losses • Maintain less than 2% body weight reduction • Correct any fluid loss within 2 hours of competition

4. Proper Hydration • What should you drink? • Water • Sports Drinks • 6% carbohydrates • Electrolytes –Solution that is a conductor of electricity. • Sodium, Potassium, Chloride etc. • Protein Drink/milk • Watch sugar content

5. Tips to Stay Well Hydrated • Drink on schedule • Use individual bottles • No sodas! • Check your urine • Clear and copious

6. Hydration Self Check • Urine color indicates hydration level. • Ideal is clear to light yellow (The color of a yellow post it note)

8. Dehydration Warning Signs • Head ache • Dry lips and tongue • Apathy and lack of energy • Muscle cramping • Bright colored/dark urine • Light headedness • Chills • Decreased Performance

9. Prevent Dehydration • Avoid caffeine • Avoid alcohol • Avoid carbonation • Eat a varied diet- electrolytes, carbs, protein • Stay cool and take breaks • Wear light colored/ lose fitting clothes • Follow hydration guidelines