Importance of Hydration during Sports

Importance of Hydration during Sports-Keeping Yourself Hydrated During Sports and Play

Staying hydrated means making sure that your body has enough fluids to work well. It is especially important to stay hydrated when you exercise and play sports.

This keeps you from losing more fluids than you take in (dehydration). Dehydration is more likely to happen if you exercise very hard and sweat a lot.

You can keep yourself hydrated during sports and other activities by:

  • Drinking enough water before, during, and after physical activity.
  • Watching out for signs of dehydration.

Why is staying hydrated important?

Staying hydrated is important because your body contains mostly water. Your body needs fluids to work properly. Drinking enough fluids helps your body:

  • Carry important nutrients, oxygen, and blood to all the cells in your body.
  • Perform at your best athletically by:
    • Maintaining a proper body temperature (thermoregulation).
    • Keeping your joints moving smoothly.
    • Helping your heart pump blood more efficiently.
    • Making your muscles work better.

Staying hydrated is also important for preventing the health effects of dehydration. Severe dehydration can be a medical emergency.

How can I know if I am not hydrated enough?

Checking the color of your urine is the easiest way to tell if you are hydrated enough. Dark yellow urine shows that you need more fluids. Your urine should be pale yellow.

Watch for signs of dehydration

  • Feeling thirsty.
  • Dry lips or dry mouth.
  • Urinating less often or having very dark urine.
  • Muscle cramps.
  • Headache.
  • Fast heartbeat.
  • Dizziness.
  • Feeling very tired.
  • Not having tears when crying.

You can also weigh yourself before and after being physically active. The difference in your weight shows how much fluid you lost. For every pound lost, drink 16–24 oz of water to prevent dehydration.

What actions can I take to stay hydrated?

Drinking water before, during, and after exercising and playing sports is the best way to stay hydrated. In general, you should drink:

  • 16–20 oz of water 2–3 hours before being active.
  • 8 oz of water 30 minutes before being active.
  • 4–8 oz of water every 15–20 minutes during physical activity.
  • 8 oz of water within 30 minutes after you finish being active.

Drinking water is usually enough to keep you hydrated. Most teens do not need sports drinks. You may need a sports drink if you exercise or play outdoors in extremely hot weather for longer than one hour. Choose a sports drink that does not have caffeine or a lot of sugar.

Get help right away if you have:

  • Signs of heat exhaustion or heatstroke, including:
    • Headache.
    • Weakness and fatigue.
    • Nausea or vomiting.
    • Passing out.
    • Fast heartbeat.
    • Fast breathing.
    • Body temperature higher than 104°F (40°C).
    • Feeling confused.
    • Seizures.
  • Signs of severe dehydration, including:
    • Feeling weak and confused.
    • Dry skin.
    • Not urinating.
    • Passing out.
  • Signs of too little sodium in the body, including:
    • Swollen hands and feet.
    • Confusion.
    • Vomiting.
    • Headache.

Summary

  • It is important to stay hydrated while doing physical activity so that you do not lose more fluids than you take in (dehydration).
  • Drinking enough fluids to stay hydrated can help you perform your best athletically and prevent dehydration.
  • You can check to see if you are hydrated enough by checking the color of your urine, watching for signs of dehydration, and weighing yourself before and after physical activity.
  • Drinking water is usually enough to keep you hydrated. Most teens do not need sports drinks.
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