Health Tip Of The Week

Tip Of The Week #1: Hydration Guide
Develop and Maintain Adequate Hydration During Athletic Activity

1 - Arrive Hydrated
Drink between 12-16 ounces of fluid 30-45 minutes prior to beginning athletic activity. Be sure to drink fluid containing electrolytes with sodium and potassium, such as Gatorade or Powerade. Also, arrive at the game or athletic activity with enough back-up fluid to maintain hydration through the course of activity. Around 32 ounces is sufficient to maintain hydration for 3 hours of activity.

2 - Half-Hour Hydration Check
Drink between 8-12 ounces of water or electrolyte fluid every half hour during activity. The first hour’s fluids can be just water, however be sure to include electrolyte fluids with sodium and potassium thereafter.

3 - Keep it Cool
While breaking to rehydrate, remove headgear or extra equipment if safe, and allow the body to dissipate heat. Use this time to also check for any dizziness, nausea or other signs of dehydration and pending heat illness.

4 - Watch the Color
Monitor urine color and production during endurance activity lasting more than 4 hours. Dark urine is a sign of dehydration, as the body is trying to preserve what little fluid is left, meaning that more electrolyte fluids need to be consumed.

5 - Finish and Refill
Once activity has finished, drink at least 12-16 more ounces of electrolyte fluid. Continue to monitor for signs of dehydration throughout the day, refilling on electrolyte fluid as needed.

At Sports Med Utah, our professional athletic trainers provide comprehensive athletic conditioning and exercise programs that meet the unique needs of your particular sport or game. Whether you need to build stamina and endurance, improve strength and power, increase flexibility and agility, enhance balance or improve sport-related skills, our trainers can help you improve your overall performance and reach your individual goals — while reducing your risk for injury. We deliver specialized training for a wide range of sports, including, but not limited to:

• Baseball & softball
• Basketball
• Boxing & wrestling
• Cheerleading
• Dancing
• Football
• Golf
• Gymnastics
• Hockey & ice skating
• Track and field
• Soccer
• Skiing & snowboarding
• Swimming & diving
• Tennis
• Volleyball
  
  

Acceleration Program
Designed to Optimize Training Outcomes
The Acceleration Program helps athletes to determine their maximum agility, strength, endurance and anaerobic thresholds, and customizes training programs based on their individual abilities.
Learn More about our Acceleration Program.