Hydration for the High School Student-Athlete
Student-athletes should
be encouraged
consume water
throughout day-not just
at practice
How do we monitor
Typical Young
hydration?
Adult:
1. Color of urine: urine should
8 cups water/day
be light yellow and clear
Student-Athletes can
get additional water
from fruits, veggies,
yogurt, beans, rice,
pasta, cereal, and other
foods
Student Athletes:
2. Sweat Rate: varies by each
student-athlete, but used to
calculate necessary water
10-12 cups/day
PLUS 4-8oz every 20
intake (more sweat=more
water needed)
minutes of exercise
AND 3 cups afterwards for
every lb lost during event
Sports drinks are really
only necessary for highintensity events or
competitions lasting
3. Weighing: 1% weight loss
more than 90 minutes
per day or less
1.
DEGREES/SIGNS OF DEHYDRATION
Heat cramps-sweating, fatigue, cramps in arms or legs
Heat exhaustion-headaches, dizzy, lightheaded,
Over-hydration is very
rare, but a balance of
food and water is
important
nauseous, skin cool or moist, cramps
Heat stroke->104 degrees, stomach upset, red skin,
[You Have Room for
headache, seizures, hallucinating, difficulty speaking
Another One Here!]
HELPFUL LINKS:
KAELA MCDANIEL,
ATC/L
Athletic Trainer
(270) 844-9632
1. http://www.nata.org/sites/default/files/FluidReplacementsForAthletes.pdf
2. http://www.nata.org/sites/default/files/ExternalHeatIllnesses.pdf
3. https://www.wiaawi.org/Portals/0/PDF/Sports/Wrestling/hydration4athletes.pdf
 Athletic Trainers are on-site for the majority of in-