Stay hydrated in the Summer Heat

Summer is here. Which means longer days, shorter nights and warmer (much warmer) weather! 

According to the Washington Post, parts of the U.S. are entering a “Mega-heat wave,” so we can expect to see extremely warm temperatures within the next few weeks. 

But, just because it’s hot that doesn’t mean summer practices are slowing down. Follow the below advice to keep hydrated and healthy during this hot summer!

Hydrate, hydrate, hydrate:

Athletes can never have enough water, especially when players are training and practicing in high heat.

The American Council on Exercise has suggested the following basic guidelines for drinking water before, during, and after exercise:
  • Drink 17 to 20 ounces of water 2 to 3 hours before you start exercising.
  • Drink 8 ounces of water 20 to 30 minutes before you start exercising or during your warm-up.
  • Drink 7 to 10 ounces of water every 10 to 20 minutes during exercise.
  • Drink 8 ounces of water no more than 30 minutes after you exercise.
Don’t forget about electrolytes!

From the Sports Institute & E. Randy Eichner, M.D. (Professor emeritus of medicine at the University of Oklahoma Medical Center):

“For most young people in most athletic settings—when they can eat meals before and after exercising—water is fine, ” says Eichner. However, he adds, “The longer and harder they compete, the hotter it is, the heavier they sweat, the sooner they have to compete again and the fewer their chances for regular snacks, the greater the role for sports drinks with needed carbohydrates and electrolytes.”

Resources:

https://www.washingtonpost.com/weather/2021/06/17/heat-wave-southwest-fires-drought/

https://thesportsinstitute.com/hydration-in-the-heat-for-young-athletes/

https://truesport.org/hydration/how-much-water-should-youth-athletes-drink/#:~:text=A%20good%20rule%20of%20thumb,activity%20level%20and%20outside%20temperature.

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