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Hydration

Players should stay hydrated, particularly on hot, sunny days, by drinking plenty of fluids before, during, and after games and practice.

  THIRST IS NOT THE FIRST SIGN OF FLUID NEEDS

USSF Guidelines on Hydration and Heat Illness 

 

 

  • Get Acclimated!  Bodies need time to gradually adapt to increased exposure to high temperatures and humidity.
  • Drink on a Schedule! Youth athletes should be encouraged to drink on a schedule before they become thirsty, and should drink before, during and after practices and games
    • Drink 24 fl oz (750 mL) of fluid 2 hours before exercising.
    • Drink 16 fl oz (500 mL) of fluid 15 minutes before exercising.
    • Continue drinking 8 fl oz (250 mL) of fluid every 15 minutes while exercising
    • Drink 16 fl oz (500 ml) of fluid 15 minutes after exercising
    • Drink 24 fl oz (750 ml) of fluid 2 hours after exercising
  • Always bring a drink to replace fluids and a sports drink to replace electrolytes and provide energy
  • Learn the signs!  Learn the signs of heat exhaustion and heat stroke and stop exercise and seek treatment if someone becomes fatigued, dizzy or nauseous or has a headache during exercise in the heat.