Drinking to prevent injuries? Absolutely! Heat illness and dehydration are among the most preventable sports injuries. A well-hydrated body provides for proper cooling, optimal cellular function, muscle function and flexibility, and optimal muscle and ligament strength. Listed below are 5 key points to proper hydration.

Drink Often

Provide athletes with optimal oral hydration solutions (water, carbo's and electrolytes) before, during and after excercise. Athletes should consume approximately 17-20 fl. oz. of water or a sports drink two to three hours before excercise and 7-10 fl. oz. 10-20 minutes before excercise. Inadequate drinking causes dehydration, which can affect an athlete's performance in less than an hour of excercise - sooner if the athlete begins the session dehydrated. During excercise, athletes should drink 7-10 fl. oz. of water or a sports drink every 10 to 20 minutes. To maintain hydration an athlete should drink beyond quenching their thirst,
depending on the amount of sweat and urine loss. Post-excercise, the athlete should consume fluids to restore hydration, carbohydrates and electrolytes to speed rehydration within two hours of the finish of the practice or event.

Carbs Can Help

It is beneficial to drink fluids with certain levels of carbohydrates. Drinking fluids that include 6% to 8% carbohydrate concentrations help maintain optimal carbo metabolism. The downside to consuming beverage with a carbo concentration higher than 8% is that fluid absorption is slowed and the risk of gastrointestinal distress is increased. Beverages that exceed an 8% carbo concentration include fruit juices, carbo gels, sodas and some sports drinks. If excercise lasts longer than 45-50 minutes or is intense, carbo should be included in the hydration process.

Salt Plays a Role

Sodium chloride or salt intake can minimize the medical problems associated with electrolyte imbalances. Sodium in a beverage enhances thirst and voluntary fluid intake to help prevent dehydration. Adequate sodium in a beverage optimizes taste and helps promote fluid absorption to decrease excercise-associated muscle cramping during the first few days of hot weather.

The Flavor Factor

Certain substances and beverages should be avoided during the hydration and rehydration process. Fruit juices that contain high levels of fructose may cause gastrointestinal distress. Beverages with caffeine and alcohol may increase urine fluid output and promote dehydration. Carbonated beverages may reduce voluntary fluid intake due to stomach fullness.

On the playing field, some recognizable signs of dehydration include: thirst, irritability, general discomfort, headaches, weakness, dizziness, cramps, chills, vomiting, nausea and decreased performance. Maintaining a drink strategy can help prevent these symptoms and reduce the chances of athletes suffering from heat illness and other injuries due to dehydration.