If your team spends a fortune on Gatorade or other sports drinks and a dehydration treatment (a staple of youth soccer), consider investing in the much less expensive and easier to carry sports drink powder, which is reconstituted with water.
Purchase a large thermal cooler, and mix up a big team batch with ice pre-game. Bring disposable cups. This guarantees every player can equally rehydrate. If the players are casual exercisers and do not need to replace calories, plain water is just fine. Or, use individual player drink bottles and dilute the sports drink with water or ice. You can also make sports drink ice cubes to melt in water-filled bottles, just to flavor the water.
When you sweat, you lose sodium, an electrolyte (electrically charged particle) that helps maintain proper water balance in your tissues. severe dehydration treatment Most recreational soccer players don't have to worry about replacing sodium during exercise because the losses are generally too small to cause a deficit that will impair performance and/or health.
But, if you will be playing for more than three or four hours (such as pre-season or soccer camp) or are a salty sweater (as noted by salt stains on your skin and clothing), sodium loss can become problematic.dehydration treatment adults Be sure to consume more than plain water during that time; choose sports drinks and foods that contain sodium. Consuming endurance sports drinks (with more sodium than the standard sports drink), pretzels, V-8 juice, chicken broth, salt packets (from a restaurant), pickles and adding more salt to other foods are just a few ways to boost sodium intake.
Drinking excessive, plain water dilutes the sodium outside the cells. This causes too much water to seep into cells and the cells swell—including the cells in the brain—potentially causing hypo- natremia (low blood sodium). Symptoms of this that progressively appear include feeling weak, groggy, nauseous, incoherent, and ultimately stumbling, seizures, coma, and death.
The rule of thumb is to add extra salt to your diet if you have lost more than 4 to 6 pounds of sweat (3 to 4% of your body weight pre- to post-exercise). Salty sweaters (who end up with a crust of salt on their skin after a hard game) and heavy sweaters (who lose more than 2 lbs sweat per hour, characterized by soaked clothing) should pay close attention to their sodium intake—particularly if they are not acclimatized to exercising in the heat.
How to Keep Your Cool
Here’s a short true-false quiz to test your knowledge about fluid replacement and help you survive the heat in good health and with high energy.
True or False: Drinking cold water during practices and games will cool you off.
True (but by a small margin). Although drinking cold water will cool you off slightly more than warmer water, the difference is small. That’s because the water quickly warms to body temperature.
The more important concern is drinking enough quantity of fluid. Any fluid of any temperature is better than no fluid.chronic dehydration treatment Because cold fluids tend to be more palatable than warm fluids, they tend to be the more popular option. For hot weather, when fluids left on the bench to quickly become warm, consider bringing a cooler as a way to keep a supply of cool beverages on hand. Or, use a large amount of ice, or freeze drinks first and drink them as they thaw, and/or invest in a thermal water bottle or covering.
Staying hydrated while playing
Unless the conditions are so harsh that game or tournament organizers arrange special water breaks, soccer does not traditionally include breaks other than half-time or injury time. However, there is no ironclad rule that prohibits a team from placing bottles conveniently located outside the side or end lines, or receiving them from parents or fans (as long as those spectators do not cross the line onto the field) during brief breaks in play (such as injury time).dehydration medical treatment Most players and families do not take advantage of this opportunity, often because they simply don’t realize they can, or don’t see others doing it. While the referee may stop you if he/she deems this hydration tactic interferes with the game, why not check with officials before playing to ask about their policy. It could save your game, and your health.
True or False: Bottled water is a soccer necessity.
False. Players and their families drink a lot of bottled water. They may think it is safer and healthier. They spend a lot of money buying it, struggle to lug it, and often end up with the small bottles, which are not nearly enough for even one game or practice.
The Environmental Protection Agency has higher standards for tap water than the FDA has for bottled, and one-fourth of all bottled water is repackaged tap water. Tap water is safe, cheaper and more environmentally friendly than bottled. So let your tap water run for a minute to get any possible lead or other residue out of the pipes, and fill your water bottles.
True or False: Dieters should pay attention to liquid calories.
True. The calories you drink are more likely to contribute to fat gain than the calories you chew. That’s because liquid calories are less filling and don’t contribute much to satiety (that satisfying feeling of having been fed). Think of a regular soda as a sugary treat, not as a thirst quencher. But think of (low-fat chocolate) milk as a satiating “liquid food” that offers carbs, protein and sodium.dehydration treatment in elderly It’s the recovery beverage of champions, and has been instituted as the immediate post-game beverage in many soccer and sports programs in the nation.
Soccer players who fail to drink enough fluids on a daily basis will suffer from chronic fatigue. If they fail to drink enough during a game, they will be unable to perform at their best, and can potentially develop serious medical problems.dehydration prevention Your best bet is to prevent dehydration by drinking enough fluids throughout the day, so that you need to urinate every two to four hours and your urine is pale colored. While drinking a sports drink during a game can be a smart choice, at other times you want to enjoy water, juice, low-fat milk, and watery foods like melon and berries. You need not drink plain water, per se, to meet your fluid needs.dehydration treatment and The standard diet provides more than enough electrolytes (sodium), but if you crave salt or are a salty sweater, you should likely eat some salty foods.
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