last modified:
  14-Feb-2006 14:47

Dehydration

printable version Signs of Dehydration: thirst, fatigue, irritability, headache, weakness, dizziness, cramps, nausea, decreased performance Dehydration of just 1%-2% of body weight (only 1.5-3 lbs for a 150 lb athlete) can negatively affect performance. We will monitor the athlete’s weight between practices. Anyone who does not regain sufficient weight will be held from practice. Dehydration of greater than 3% of body weight increases an athlete’s risk of heat illness (heat syncope, heat cramps, heat exhaustion, heat stroke). Thirst is not an indicator of fluid needs. By the time an athlete feels thirsty, dehydration is already occurring. As a result, many athletes come to practice already dehydrated. What to Drink - Cool beverages at temperatures of 50 to 59 degrees: Water Gatorade or Powerade – the electrolytes promote fluid retention & the carbohydrates provide energy for the brain and muscles. Electrolytes (sodium, potassium, magnesium & chloride) are necessary for maximum absorption of water. Athletes typically prefer the flavor of Gatorade or Powerade & will stay better hydrated if these products are available. Pedialyte or rehydralyte if dehydrated. Concentrated electrolyte drinks without the sugar. When an athlete is already dehydrated give him pedialyte instead of Gatorade or Powerade because the sugar in the sports drinks could cause further vomiting or diarrhea by attracting water in the intestines and preventing water absorption into the body. The electrolytes in the pedialyte particularly the sodium will aid in water absorption. What not to Drink: Fruit juices, sodas, only gatorade ( you need water too) Beverages with caffeine and carbonation. Carbonated drinks decrease the amount of fluids that can be absorbed by the body while caffeine acts as a diuretic increasing fluid loss through increased urination. When to Drink: Before Exercise 30 – 90 minutes before exercise drink 24 oz of water or Gatorade/Powerade. 10 - 20 minutes before exercise drink another 7 – 10 oz of water or Gatorade. Recommend 6 – 8 glasses of water prior to practice throughout the day. Wear Camelbak hydration pack to school or bring a water bottle to class to facilitate hydration. During exercise Drink early Approximately every 20 minutes drink at least 7 – 10 oz of water or Gatorade. To maintain hydration, remember to drink even if you are not thirsty. After exercise Within 2 hours drink enough to replace any weight loss from exercise. Drink approximately 20-24 oz of Gatorade or water per pound of weight loss. Drink fluid until the urine is clear and nearly odorless. What to eat: Proteins and carbohydrates for each meal. Breakfast ex: cereal, banana, peanut butter sandwich, water. Lunch ex: sandwiches with meat and cheese, banana, fruit, water. Dinner ex: grilled chicken, pasta or rice, salad, fruit, water. Snacks or meal supplements examples: Gatorade bars ( nutritional & high carbohydrate content ), slim fast and power bars. Athletes must eat every meal. Skipping meals prior to practice even early morning practices is unacceptable. Not eating makes an athlete more susceptible to the heat. Heatguard electrolyte tablets: Take prior to practice. Slowly releases electrolytes into system over four hour period. Helps with water absorption. Precautions: Discontinue any creatine use. Creatine appears to increase water intake by the muscle cells, decreasing the amount of water available to the body for cooling purposes. Remove helmets periodically. Acclimate to the heat. Athletes should exercise in the heat at least 2 weeks prior to starting football practice in August. Check all supplement, OTC & prescription medication side effects to ensure the medication does not make the athlete more susceptible to heat illness. Wear light, loose fitting, porous clothing preferably of dry weave fabric. Sweat soaked clothing impedes the body’s ability to cool itself through perspiration. Summary of Heat Illnesses: Heat Syncope – dizzy, light headed. Rehydrate and cool down athlete. Heat Cramps – painful contractions of muscles often calf and hamstring. Fluid and electrolyte replacement, massage. Heat Exhaustion – dizzy, rapid pulse, severe fatigue, weakness, headache, profuse sweating, nausea, vomiting and pale, flushed, cool, clammy skin. Possible elevated body temperature. Rehydrate with rehydrolyte or pedialyte. Remove excess clothing. Cool the body with ice & cold towels on the back of the neck, armpits, and wrists. Move to shaded, cool area. Elevate feet to help return blood flow to head. Monitor. Heat Stroke – Medical emergency resulting from a failure of the body’s thermoregulatory mechanism to dissipate the heat produced by the body. Hot, dry skin; confusion/disorientation, headache, nausea, vomiting, incoherent speech, unsteady gait, dangerously high body temperature. The pulse is rapid and full but progresses to rapid and weak as the body begins to collapse. Can advance to coma. Call EMS and immediately lower the body temperature via an ice bath, rehydrate, remove excess clothing, and move to cool area.