Fluid Needs - HYDRATE HYDRATE HYDRATE
Football players may sweat at a rate of 10 liters per day and can lose 6 to 12 pounds of sweat in a practice.
If you are thirsty, you are already dehydrated!
Check your urine color...clear is hydrated, lemonade color is partially dehydrated, and apple juice color is dehydrated.
Consume 16 ounces of fluid before bedtime.
Consume 16 to 24 ounces of fluid in the morning.
Consume 8-10 ounces of fluid every hour prior to training.
Consume 16 to 24 ounces of fluid one hour prior to training (sports drink).
Consume 8-16 ounces of fluid 20 minutes prior to training.
Drink water during training breaks.
These guidelines are derived from the Eagle Mustang football website.