Murrieta Mesa High School Hydration Policy
What is dehydration? → Dehydration is when the body loses fluids, mostly water, and does not adequately replenish the proper amount that is needed. This causes an unbalance in our bodies, and leads to dehydration. 1-2% of body weight that is lost through dehydration can have a negative impact on athletes performances as well as physiologic function. If 3% or more of body weight is lost this causes an increased chance of heat illnesses to occur.
SIGNS AND SYMPTOMS: Coaches should be aware of the signs and symptoms that can indicate a heat illnesses. Some indications include:
Weakness and/or fatigue Cold, pale, clammy skin Nausea and/or vomiting
Fainting Heavy sweating Excessive thirst
Muscle cramps Confusion or disorientation
**It is important to note that once you are thirsty you are already dehydrated. Dehydration can be avoided if athletes properly hydrate before during and after physical activities.**
Which athletes are more susceptible to heat illnesses?
Wearing dark or excessive clothing History of heat illnesses
Not acclimated to the heat Poor physical condition
Increased BMI Overzealousness
Medication and/or drugs
How can we check if an athlete is dehydrated?
Weight checks
Check weight before and after practices.
Record how much weight is lost to accurately determine how much fluid should be consumed.
→ Weighed in tshirt and shorts
Urine
→ Lemonade urine color to clear urine color =well- hydrated
→ Regular amount of light colored urine = well-hydrated
→ Apple Juice urine color or darker = not hydrated
→ Small amounts of dark urine = not hydrated
How can athletes avoid heat illness/dehydration?
What NOT to drink during physical activity
Coffee
Fruit juices with more than 8% carbohydrates
Iced tea
Energy drinks
Carbonated soda