Document Links

FFL Heat Safety Guidelines.pdf

Pre_Season_Training.pdf

Parents and Coaches Guide to Hydration.pdf

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Hydration and Nutrition Information

* Hydration is key, but not sufficient enough to prevent heat illness

Not acclimatized

• Out of shape All these contribute to heat illness
• Not eating

Stay Hydrated

• Drink throughout the day (water and sports drinks)  
  (Carbonated drinks, fruit juices, and high level carbohydrate(sugar) drinks should be avoided due to the fact that these drinks can sit in the stomach causing cramping, discomfort or nausea)
• Drink at least 16oz two hours before a practice or game   (to allow time to urinate )
• Drink another 8 oz 15 minutes before exercise   (to help assure immediate hydration )
• Drink to fully replace sweat loss during exercise   (at least 4 to 8 oz every 15 minutes )
• Drink 24 oz for every 1 lb of body weight loss after exercise

Nutrition

• Morning practice meal can consist of any of the following:   Bagel, toast, breakfast bar, fruit and hydration
• After practice meal can consist of any of the following:  V8, pickles, pretzels, beans, canned soups, low fat sandwich meats, fruits / vegetables, noodles, breads and hydration

Conclusion

• Sodium loss through sweating during practice / game is a big contributor in cramping and dehydration. Pick sports drinks w/ 6-8% carbohydrate content and consume foods containing sodium. Athletes should salt food to taste. Have a well-balanced diet.