Papers
DEHYDRATION
By Sierra Simmons (medical student)
Julie Lanford MPH RD LDN
Jamie Nuwer MD
Download PDF
Dehydration makes you more susceptible to heat exhaustion and heat stroke. Signs of heat illness include:
-
excessive sweating
-
increased heart rate
-
cramps
-
dizziness
-
fatigue
-
decline in mental performance
Focus on hydration 48 hours prior to the first game by increasing water intake and decreasing caffeinated, alcoholic, and carbonated beverages. A good goal for water intake is either 4 liters a day or enough water to make your urine clear. Don’t go overboard since there is a small risk of low salt from over-hydration.
Being aware of urine color is an easy way for your players to monitor their hydration status during a tournament. Dark and strong smelling urine is suggestive of dehydration. Also if a player goes all day without urination, it is likely they are not getting enough fluid. Your players can also self-monitor weight before the first game and after the last game on each tournament day. A weight loss greater than or equal to 2% of body weight is a sign of significant dehydration.
DISCLAIMER: The information contained on this website is not meant to be a substitute for evaluation by a qualified health care professional. The information provided here is meant for educational and informational purposes only. It should in no way be considered as formal medical advice for your health problems. You should consult a qualified health professional if you are seeking medical advice for an injury or illness. Go to the emergency room or call 911 for any severe injury or illness.
