Hydration: How & When

Dehydration in athletes can lead to fatigue, headaches, decreased coordination, and muscle cramping. Other heat-related illnesses, such as heat exhaustion and heatstroke, have even more serious consequences. It’s important for athletes to pay attention to what and how much water they’re drinking before, during, and after exercise.

Here are a few hydration guidelines to keep in mind:

• For a long run or workout, make sure your athletes are well-hydrated during the days leading up to the workout. Making sure they are well-hydrated before a long workout will help decrease the chances of dehydration following the workout.
• Have athletes try to drink at least 16 ounces of water an hour before beginning a workout. Then, during the process of the workout, they should only drink when thirsty. 
• As a general rule of thumb, doctors suggest consuming 4 to 6 ounces of water every 20 minutes during a workout. 
• In a longer or more intense workout, some fluid intake could include a sports drink, which can help replace minerals lost during the workout.

For more information on avoiding dehydration, heat-related illnesses, and other sports medicine issues, contact our dedicated sports medicine specialists at (214) 220-2468 for assistance today at Carrell Clinic.