Hydration Guide for casc players

THE FACTS:

How to know if you are well hydrated?

Sources: International journal of sports physical therapy. American college of sports medicine. national federation of state high school associations. Us Soccer - recognizetorecover.org.

75%Percentage of athletes

aged 8-18 who are dehydrated before activity

begins

FACTORS THAT INFLUENCE FLUID LOSS

TEMP. WIND CLOTHES

HEALTH PHYSICALCONDITION

50%

Amount by which fluid intake is increased when beverages are cold vs.

warm

General guidelines:

Children(about ages 6 to 12)

Adolescents(about ages 13 to 18)

2 HOURS Before Participation 8 ounces 16 ounces

20 MINS Before Participation 4 to 8 ounces 8 to 10 ounces

DURING Participation 4 ounces per 20 minutes 6 to 12 ounces per 20 mins

AFTER Participation 16 to 20 ounces, within 2 hours, for every pound lost

20 to 24 ounces, within 2 hours, for every pound lost

Use the color of your urine to help…..

Consult your doctor

How much water or sports drink should I drink? And when?

Hydration Guide for casc players

Heat exhaustion and heat stroke

Stay safe

Heat exhaustionsigns:

Speak to your coach if you are experiencing any of the below signs

Faint or Dizzy

ExcessiveSweating

Nausea orVomiting

Rapid, or weakPulse

Muscle Cramps

Heat strokesigns:

Throbbing Headache

Temp. over103 deg.

Nausea orVomiting

Rapid, or weakPulse

Loss ofConsciousness

Drink water

Take a break

Wear Sunscreen

Speak to yourcoach

Treatment optionsGet to a cooler, air-conditioned room

Drink WaterTake a cool shower

Use a cool compress

CALL 911 IMMEDIATELYReduce temperature untilEmergency services arrive