Dehydration Prevention

Dehydration Prevention

  • Eat foods high in water content

    • Fruits and vegetables

  • Drink 8 glasses of water a day

    • 12-16 oz

  • After exercise, drink at least 32 oz of water

  • Drink 17 to 20 oz. of water two to three hours prior to playing

  • Drink another 7 to 10 oz. (1/2 bottle of water) 20 minutes prior to playing

  • During play, drink 7 to 10 oz.(minimum) every 20 minutes

    • That is ½ to ¾ of a 16 oz bottle of water

  • Gatorade/Powerade type drinks are okay, just don’t drink too many bottles during the day

  • Avoid caffeinated beverages and “energy drinks”

    • These fluids dehydrate the body rather than hydrate like water and sports drinks.

  • Avoid carbonated beverages

    • These can cause bloating and keep people from drinking enough fluid to rehydrate.