Good Morning Manchester Hawks Family,
As you are all aware the NJAYF canceled our practice for excessive heat, and they will continue to do this to ensure the safety of our children. This is not a joke we take the safety of your children seriously. In leu of another hot few days ahead and I want to remind you all of the importance of drinking water through out the day and during practice.
Dehydration is not stopped by drinking water/proper fluid during physical activity. It is controlled by putting fluid in your body hours before anticipated physical activity.
HOW MUCH WATER YOUTH ATHLETES SHOULD DRINK BEFORE, DURING, AND AFTER EXERCISE
A good rule of thumb for athletes is to divide their body weight in half and drink at least an ounce per pound of body weight throughout a typical day (e.g., someone weighing 160 pounds should drink 80 ounces of water a day). This amount should then be adjusted for the day’s activity level and outside temperature.
On high-activity days, the timing of hydration becomes an extra important factor. As general rules of thumb, the following guidelines can be helpful:
- Before Exercise: Drink 16 ounces of water two hours before physical activity begins, and another 8-16 ounces right before exercising.
- During Exercise: Every 15-20 minutes, drink at least 4-6 ounces of fluid during vigorous exercise. For less vigorous exercise, decrease the amount slightly.
- After Exercise: Drink 16-24 ounces of water for every pound lost during physical activity. Consuming rehydrating beverages (like fruit smoothies) and eating watery foods (such as fruits and vegetables) along with salty ones can help replace lost fluids and electrolytes.
A simpler way for most athletes (or anyone) to drink enough water is to remember the Rule of 8: eight times throughout the day, drink a big glass of water (eight total).