Hot weather hydration tips:

Benefits:  There are two important benefits to proper fluid intake:

• you minimize the risk of heat-related injury or illness
• you enable your body and mind to perform at a higher level for a longer period of time

Hydration guidelines:  Here are some hydration guidelines your daughter should follow related to hot-weather training, game days, tournaments and camps:

• Start increasing fluid intake 2-3 days before the event; if you wait until it starts, you'll be fighting an uphill battle.

• Drink a pint (16 ounces) before coming to the event.

• Bring a large insulated water jug (minimum half-gallon) filled with ice water or sports drink. Bottled water may be convenient, but it's not practical during hot weather. The water won't stay cold, so girls won't want to drink it.

• Drink 4-8 ounces each time you sub out or whenever we take a water break (a big gulp is about an ounce)

• Drink 24 ounces in the first 1-2 hours after the event.

  • Using weight loss as a guide:  If you have a scale at home, weigh your daughter before and after each event. If your daughter loses weight, have her drink 16 ounces of fluid for each pound of weight loss.

Fluid choices:

• Water

• "Sports drinks" that contain sodium and carbohydrates such as Gatorade and PowerAde

• Fruit juice and milk aren't good pre-event choices, but are fine afterwards

• Avoid carbonated drinks such as sodas