As August quickly approaches so does training camps for high school and college football programs as well as the NFL. With high temperatures setting in players from all ages will need to stay hydrated during two-a-days even if the player feels he is not thirsty it is important too constantly drink water.
Drinking sufficient water increases energy, improves the quality of skin and fascia, keeps muscles and joints lubricated, improves overall health.
Meet Your Foundational Hydration Needs
According to the Institute of Medicine (IOM) athletes should drink ½ to 1 ounce of fluid per pound per day. This should be made up of water and other naturally calorie-free beverages, like green tea. Jump-start your hydration by beginning your day with 16 ounces of water as soon as you wake up.
Stay Hydrated During Activity
Losing just 2 percent of your body weight due to fluid loss decreases performance. Cramping has been linked to electrolyte loss, specifically sodium loss.
• Pre-training (1-2 hours before), drink 17-20 ounces
• Immediately before training, drink 7-10 ounces
• During training (every 10-15 minutes), drink 7-10 ounces
• Post-training, drink 20 ounces for every pound loss
Keep it Cold
Drinking cold water during your workout can keep your body temperature cooler for longer, decreasing heat-related stress and fatigue.
Think Like a Camel
Take a water bottle wherever you go, including the car, to the office, and during air travel. This will remind you to meet your daily hydration needs.
Choose a Popsicle
Now this last one may seem funny, but it is beneficial to take a break to eat a popsicle and replenish the lost sugars that you sweated out during practice. From experience in high school my coach would always give us a 10 minute popsicle break between our offense and defense sessions.
Source: www.performbetter.com