Hydrating in the Heat

by Katherine Beck, MD, CJW Sports Medicine

It is important for an athlete to be well hydrated no matter the conditions, but never more so than during the hot days of summer.

Hydration status is important not just so that your bodily functions work well, but also for good athletic performance.  In order to be hydrated during a practice or a game, an athlete needs to start hydrating long before the event.  In fact once you are thirsty, you are too late.

Water is always the best choice for hydrating. Aim for 6-8 glasses a day, then add 16-20 ounces 2 hours prior to physical activity and continue drinking 6-12 oz. of liquid every 15 minutes during activity. Follow this with at least 24 oz. after activity. This is a bare minimum and is only a guideline. You should aim to have clear or very light yellow urine before beginning physical activity. This shows you are hydrating appropriately.

During vigorous activity in hot temperatures, a sports drink may be needed. Sweating depletes the body of electrolytes such as sodium or potassium and sports drinks are designed to replenish these. Keep in mind that these drinks do have calories which can add up if using them for routine hydration.

During exercise in hot temperatures it is imperative for coaches, athletes, and parents to watch for signs of dehydration. Sweating will actually decrease, the athlete may feel or seem sluggish. Nausea or a sensation of nervousness can occur, as can irritability. If you think you are dehydrated, stop activity, get into a cool environment and drink fluid as soon as possible.