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Cal South E-News | June 2013 PERFORMANCE TRAINING

June 17, 2013


PERFORMANCE TRAINING content provided by CB3 Sports Performance

Hydration Strategies
Establishing a fluid intake and replenishment plan to avoid dehydration

by Jay Mathews | CB3 Sports Performance

Common sense tells us that we need to monitor our fluid intake during high heat days. Thirst is a poor indicator of hydration status. If you wait until you are thirsty to drink, it is probably already too late to counter the effects of dehydration. Having a solid plan for pre-, during and post-event hydration is key to avoiding dehydration in your athletes.

This time of year, many players are in tournaments and games that will involve playing in extreme heat and/or humidity. Many of our elite teams will also be flying to tournaments, another factor that can lead to a decreased hydration status. Other factors such as time of day, field surface (artificial turf vs. grass), how many games in one day and back-to-back days are all considerations for your hydration strategy.

Proper hydration is an important component of athletic performance. Hydration allows the body to function properly and aids in recovery. It helps to increase the percentage of body fat used in performance. I regulates body temperature. Finally, it is the only way to prevent dehydration.

Some of the negative effects of dehydration include: increased heart rate; increased body temperature; comprised mental concentration; and decreased ability to perform at optimal levels.

Too much of a good thing?

Hydration strategies need to be balanced. Although rare, athletes can suffer from a condition known as “hyponatremia” or dangerously low blood sodium levels, or to put it in very simple terms, drowning the body in water. This is usually done by drinking only water, and not replacing electrolytes in the body. There needs to be a combination of a carbohydrate and electrolyte beverage to aid in replacing what is lost in sweat. A simple way to spot your heavy electrolyte sweaters on your team is to look for salt stains on their uniforms and even on their skin. If this is the case, encourage them to replenish their electrolytes.

Strategies: See table below for fluid replacement recommendations:


Pre-exercise During exercise Post-exercise
Daily: 8 8 oz. cups of water 6 to 12 oz. every 15-20 minutes If able, weigh yourself post-exercise
1.5 to 2.5 cups of fluid 2-3 hours prior to competition Cooler fluid will promote faster absorption in body 20-24 oz. of fluid per pound of body weight lost
16-32 oz. of fluid 1 hour prior Exercise less than 1 hour, water will suffice Continue to monitor status for 8 hours after activity
8-16 oz. 20 minutes prior    

Pre- and post-event weighing: If you have the availability, an effective way to monitor fluid loss is to weigh in and weigh out after activity. This will allow you to know what normal status is for each athlete.

Urine Color Monitoring: Although not completely accurate, urine color will give an indication of fluid in the body. Apple juice color is usually less hydrated, where lemonade and clearer are more hydrated. Be careful not to overdo it, as seen above!!

More information on position statements can be found at www.nata.org or www.acsm.org.

For more information on how we can assist with your sports medicine needs, please contact CB3 at coach@cb3sportsperformance.com.


About CB3 Sports Performance:

CB3 is a multi-sport training center focusing on sports performance programs for every athlete and soccer skills coaching. Carlos Bocanegra, Captain of the 2010 USA World Cup Team, has brought his passion and love sport back to the I.E. Carlos has brought together a team of top level professional coaches and trainers to help train you to improve your skills and athletic ability. The mission of CB3 Sports Performance and Soccer Academy is to provide an elite level environment through coaching, fitness, and performance to empower the athlete to reach their ultimate potential. The building blocks to success at CB3 are built on the principles of Dedication, Determination, and Discipline. For more information, visit http://cb3sportsperformance.com/.