Safety Page 1
Hydration
HOW TO HYDRATE
Good rule of thumb: Drink water all day. If you feel thirsty, or if you notice your urine is dark, drink more.
Carrying a reusable water bottle with you is a good way to always have some on hand.
But when it come to high-intensity play, hydrating like a champ calls for planning ahead.
- Bump up your fluid intake about four hours before practice
or competition.
- Rehydrate about every 15 to 30 minutes during play. If you know you
won’t get a chance, pre-game hydration is especially important.
- For early morning games, start bumping up hydration the day before.
- Use a sports drink after the game to replace not just fluids, but
electrolytes, protein and carbohydrates. Low-fat chocolate milk is a
great option.
WHAT TO DRINK
For practice or competition lasting less than one hour, water is king.
For intense activity, or activity that lasts more than an hour, a sports
drink can fuel working muscles and replace electrolytes lost in sweat.
Look for sports drinks with four main ingredients: water, carbohydrate
(such as sucrose and dextrose), sodium and potassium.
WHAT NOT TO DRINK
Steer clear of “enhanced” waters, coconut water and pediatric
rehydration products like Pedialyte. Sports drinks like Gatorade are
calibrated to replenish a balance of fluids, carbohydrates and electrolytes.
These drinks aren’t.
And, definitely avoid energy drinks.
WHATS SO BAD ABOUT ENERGY DRINKS
Some energy drinks can contain up to 400mg of caffeine per serving,
that’s equivalent to about four cups of coffee or 11 sodas. A barrage of
caffeine plus other “energy boosting” ingredients equals bad news for
the growing body, especially athletes: sleep disturbance, increased blood
pressure and heart rate, anxiety, irritability and vomiting just to start.
Even worse, energy drinks have been linked to seizures, cardiac events
and even death.
A quick boost of energy is not worth putting your health on the line!
Hydration
HOW TO HYDRATE
Good rule of thumb: Drink water all day. If you feel thirsty, or if you notice your urine is dark, drink more.
Carrying a reusable water bottle with you is a good way to always have some on hand.
But when it come to high-intensity play, hydrating like a champ calls for planning ahead.
- Bump up your fluid intake about four hours before practice
or competition.
- Rehydrate about every 15 to 30 minutes during play. If you know you
won’t get a chance, pre-game hydration is especially important.
- For early morning games, start bumping up hydration the day before.
- Use a sports drink after the game to replace not just fluids, but
electrolytes, protein and carbohydrates. Low-fat chocolate milk is a
great option.
WHAT TO DRINK
For practice or competition lasting less than one hour, water is king.
For intense activity, or activity that lasts more than an hour, a sports
drink can fuel working muscles and replace electrolytes lost in sweat.
Look for sports drinks with four main ingredients: water, carbohydrate
(such as sucrose and dextrose), sodium and potassium.
WHAT NOT TO DRINK
Steer clear of “enhanced” waters, coconut water and pediatric
rehydration products like Pedialyte. Sports drinks like Gatorade are
calibrated to replenish a balance of fluids, carbohydrates and electrolytes.
These drinks aren’t.
And, definitely avoid energy drinks.
WHATS SO BAD ABOUT ENERGY DRINKS
Some energy drinks can contain up to 400mg of caffeine per serving,
that’s equivalent to about four cups of coffee or 11 sodas. A barrage of
caffeine plus other “energy boosting” ingredients equals bad news for
the growing body, especially athletes: sleep disturbance, increased blood
pressure and heart rate, anxiety, irritability and vomiting just to start.
Even worse, energy drinks have been linked to seizures, cardiac events
and even death.
A quick boost of energy is not worth putting your health on the line!