Stevens High School Football
Fluid and Hydration Guidelines
Athletes have increased needs for fluid. Dehydration decreases performance, slows recovery, and can
threaten an individual’s health. Numerous factors affect an athlete’s need for fluids such as temperature,
intensity and duration of training, uniforms and equipment, body size, age, and gender. Feeling thirsty is a
late-stage marker for hydration (by then it’s too late). Athletes should be able to recognize the basic signs
and symptoms of dehydration: thirst, irritability, and general discomfort, followed by headache, weakness,
dizziness, cramps, chills, vomiting, nausea, head or neck heat sensations, and decreased performance. Early
diagnosis of dehydration decreases the occurrence and severity of heat illness. If you feel any of these stop
exercising and see the coaches.
Fluid Replacement Guidelines:
1. Male athletes require > 3.7 liters of water per day (15 ¾ cups)
o Some athletes will require more or less total fluid than others; therefore the above guidelines will
not be suitable for everyone
o To ensure proper pre-exercise hydration, the athlete should consume approximately 500 to 600
mL (17 to 20 fl oz) of water or a sports drink 2 to 3 hours before exercise and 200 to 300 mL
(7 to 10 fl oz) of water or a sports drink 10 to 20 minutes before exercise.
2. It takes athletes 7-14 days to climatize to hot/cold weather conditions. For example, if you have worked
inside all summer and then begin practicing outside in 90 degree weather, it will take you 7-14 days to get
used to the heat.
3. Weigh yourself before and after practice to note changes in fluid loss
o This is the best-known method of determining fluid replacement volumes. However, be careful
not to overload on liquids, which can also decrease performance by diluting the body’s supply of
sodium. Fluid replacement needs to take place within 2 hours after exercise. Rehydration should
contain water to restore hydration status, carbohydrates to replenish glycogen stores, and
electrolytes to speed rehydration.
Your weight before exercise = _________ - your weight after exercise _________ = weight lost
**There are 16 ounces in a pound; therefore you need to multiply your lost weight by 16 to know
how much water to replace.
For example, 2.5 pounds X 16 = 40 oz. Since there are 8 oz in a cup, divide 40 by 8 = 5 cups
Or take number of pounds lost and multiply X 2 to figure out how many cups needed.
When considering the diet it is important to understand that all the water found in foods counts towards the
total. For example, the water in soups, milk, Jell-O, salads, and popsicles all contribute valuable fluid.
Furthermore, the goal of fluid intake is for the entire 24 hours, not just what should be consumed before or
during exercise. Drinking fluids throughout the day makes it so much easier to meet your goals. It takes time
for the body to properly absorb enough water, which is why drinking a lot of fluid over a short period of time
will not be helpful. For example 4 cups of a standard sports drink has 200 calories and a 20 ounce cola has
270 calories. Additionally, some beverages contain artificial sweeteners and caffeine, which may upset some
athlete’s stomachs
Other Hydration tips
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Drink 16 ounces of liquid two hours before the event.
Drink 4-8 ounces of liquid for every fifteen minutes of exercise to minimize dehydration.
Remember, just because you don’t feel thirsty it doesn’t mean you don’t need to drink.
At table salt to meals eaten after exercise to help replenish sodium lost from sweat or consume sports drinks,
eat pretzels, or salty chips.