Hydration Strategies to Prevent Heat Illness: Proper HYDRATION and ACCLIMATIZATION practices stand out as the two primary prevention methods for decreasing the risk of heat illness. The following are some basic hydration principles to follow: Appropriate hydration before, during and after exercise is important for maintaining peak athletic performance. Fluid losses of as little as 2% of body weight (less than 4 pounds in a 200-pound athlete) can impair performance by increasing fatigue. This is important because it's common for some athletes to lose between 5-8 pounds of sweat during a game or intense practice. So it's easy for athletes to become dehydrated if they don't drink enough to replace what is lost in sweat. (1) Recognize and respond to early warning signs of dehydration. (2) DRINK EARLY and DRINK OFTEN during activity. Do not let athletes rely on thirst. Schedule frequent fluid breaks for re-hydrating. If athletes wait until they are thirsty it may be too late. (3) Athletes should be weighed before and after warm weather practices. They need to drink appropriate amounts of fluid for the amount of weight lost. Also, use a urine color chart (see back page) to determine hydration levels before activity. (4) Encourage GOOD hydration choices: water, sport drinks with low sodium and carbohydrates, AVOID: soda, fruit juices, carbonated beverages, and caffeine. (5) Encourage drinking fluids, not pouring them. Dumping fluid over the head won't help restore body fluids or lower body temperature. (6) Provide easily accessible fluids. Before Exercise Drink 16 oz of fluid before activity/exercise (2 hours) Drink another 8-16 oz. of fluid 10-15 minutes before exercise. During Exercise Drink 4 -16 oz of fluid every 15-20 minutes. After Exercise Drink 24 oz of fluid for every (one) pound lost during exercise within 6 hours of stopping the activity. This is to achieve normal fluid state and not begin the next practice dehydrated. Fluid counter 24 oz. of fluid = 1 1/2 of water bottle 16 oz. of fluid = 1 full water bottle, 7 oz. of fluid = 1/2 full water bottle or 10 BIG gulps of water, 4 oz. of fluid - 1/2 full water bottle or 5 BIG gulps of water