Stephanie T. Leive, ATC Winchester Thurston School UPMC Sports Medicine

HYDRATING Because there is wide variability in sweat rates, losses and hydration levels of individuals, it is nearly impossible to provide specific recommendations or guidelines about the type or amount of fluids athletes should consume.

HYDRATING The right amount of fluid to drink depends upon a variety of individual factors: 1. length and intensity of exercise 2. Body weight 3. Height 4. SWEAT RATE There are two easy methods of estimating adequate hydration: 1. Monitor urine output and color 2. Weigh your self before and after activity

HYDRATING Monitoring urine volume output and color. A large amount of light colored, diluted urine probably means you are hydrated dark colored, concentrated urine probably means you are dehydrated. Weighing yourself before and after exercise. Weight lost is likely from fluid, so try to drink enough to replenish the loss, and some. Weight gain could mean you are drinking more than you need.

HYDRATING Other factors that contribute to how you should hydrate include: 1. Altitude 2. Humidity 3. Temperature Cold temperatures can be harder to monitor sweat loss in.

DEHYDRATION Athletes should stay hydrated for optimal performance. Studies have found that a loss of two or more percent of one's body weight due to sweating is linked to a drop in blood volume. When this occurs, the heart works harder to move blood through the bloodstream. This can cause muscle cramps, dizziness and fatigue and even heat illness

HEAT ILLNESS Heat stroke - a life-threatening illness which body temperature may rise above 106° F in minutes; symptoms include dry skin, rapid, strong pulse and dizziness Heat exhaustion - heavy sweating, disorientation, rapid breathing and a fast, weak pulse, Heat cramps - muscle pains or spasms that happen during heavy exercise and/or failure to replenish electrolytes

REPLENISH There are many drinks available to help replenish what you loose Water Gatorade Pedialyte PowerAde Food through out the day can also help keep you from cramping and aid in your hydrations Oranges Apples Pickles Bananas Grapefruit

What are these electrolyte things I keep hearing about? It is important to keep a balance of electrolytes in your body, because they affect the amount of water in your body, blood acidity (pH), muscle action, and other important processes. Electrolytes exist in the blood as acids, bases, and salts (such as sodium, calcium, and potassium).

ELECTROLYTES Sodium and potassium are directly related to the contracting and relaxing of your muscles. Sodium helps muscle contraction Potassium cleanses the sodium and allows the muscle to relax. Sodium with no potassium can cause a cramp Potassium with no sodium lack of wanting to contract. “micro-pulls” will result from some fibers contracting and others protesting. Soreness and loss of function are a direct result of either imbalance

Summary Stay hydrated and when you think your hydrated, drink some more. Monitor urine color. Replenish electrolytes.

QUESTIONS? GO BEARS!