While FUTSOC follows the Recognize to Recover initiative, we would like to dive in deeper into the topic of hydration, please read below

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HOW MUCH DO I NEED TO DRINK TO STAY HYDRATED?

Staying properly hydrated is key to staying healthy when participating in any kind of sport activity. The benefits of proper hydration can include increased endurance, energy, and a faster recovery time after a difficult game or practice.

The amount you need to drink depends on many factors, such as; duration of activity, intensity, weather, and even how much you are sweating, but here is a basic guideline for any athlete participating in an activity lasting longer than 45 minutes:

• Pre-Hydrate: Drink 16 Fl. Oz. about 2 hours before your activity so you will start off properly hydrated.
• Prepare: Drink 8 Fl. Oz. of water about 15 minutes before to prepare your body for the activity.
• Maintain: Drink around 5-10 Fl. Oz. of water every 15 minutes to maintain your body's level of hydration. Sports drinks can be consumed at this stage.
• Recover: Post-exercise hydration gets your body's fluid levels back to normal and help with recovery, allowing you to properly transport nutrients efficiently throughout your body. Drink 16-24 Fl. Oz. water for every pound lost during exercise.

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RISKS OF IMPROPER HYDRATION

DEHYDRATION

Dehydration results in decreased performance and can lead to serious health issues. Therefore, it is important to recognize the signs and symptoms of dehydration to be able to maintain optimal performance.

The simple solution to fix dehydration is to drink water. Taking frequent sips of water is recommended over taking large gulps with long periods between. Adding a sports drink can help restore any lost carbohydrates and electrolytes.

A quick tip to check if your water intake is to weigh yourself before and after an activity. You should weigh about the same. If you have lost several pounds, then you are not consuming enough fluids during the activity. For every pound of weight lost during an activity you should drink 16-24 fl. oz of water. You should also plan your fluid intake for your next practice, so you do not become dehydrated.

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ARE SPORTS DRINKS BAD FOR ME?

Many people have been asking the question if sports drinks are a healthy option. The simple answer is they are great for replenishing nutrients lost during strenuous physical activity and not so good as a casual drink.

A sports drink is a mixture of water, sugar, and electrolytes (potassium, sodium, etc.). These beverages are specially designed for athletes, not couch potatoes. During activity, an athlete can lose a great amount of these essential nutrients and simply consuming plain old water won't be able to replenish them and end up in decreased performance. Sports drinks are an all-in-one option to replenish the three important things lost in exercise - water and electrolytes lost from sweating and carbohydrate calories to fuel muscles.

Sports drinks contain an average of 50 calories per serving and 3 tablespoons of sugar (about 1/3 the amount found in soft drinks). Some sport drink producers even offer 0 calorie options for those individuals looking to lose some weight.

HOW MUCH AND WHEN TO DRINK A SPORTS DRINK

A sports drink offers great benefits for athletes when consumed properly. They should be consumed during the Maintain Stage (see The Stages of Proper Sport Hydration above), to replenish lost nutrients.

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IN SUMMARY

• Proper hydration is essential for athletes to keep healthy and at peak performance.
  
• Hydration is more than just drinking sips of water during physical activity, you need to plan and prepare your body for activity.
  
• Dehydration can be harmful, and every precaution should be taken to prevent it.
  
• Learn the signs and symptoms of dehydration so you can prevent any harmful effects.
• Keeping track of your urine color can be an easy method to check if your body is properly hydrated.
• Sports drinks can be beneficial if used properly