Staying Hydrated

by Veruc Assault


It’s hot out there, and roller derby practice will work up a sweat! Make sure you are hydrated throughout practice as well as throughout the day so you can get the most out of your practice time.

Why Water is Important

• Water makes up over 50% of our body weight and 70-75% of our muscles. You cannot go a week without consuming water of some form.
• Water helps with digestion and absorption of minerals and nutrients in our body.
• Water helps maintain your body temperature.
• Water protects your vital organs.
• Without water your body can reach a state of dehydration. 

Ensuring You Are Drinking Enough Water

You should consume enough ounces of water per day to equal half of your body weight in pounds. This can be through liquids and food. Example: If you weigh 140 pounds, you should consume at least 70 ounces of water.
Signs of dehydration to watch for:

• Cramps
• Fatigue
• Increased heart rate
• Increased body temp
• Decreased muscular strength
• Slow reaction time
• Poor concentration
• Shortness of breath

In one hour of exercise, your body can lose up to one quart of water. So keep the fluids going during practice. Here is a simple guide on how to prevent dehydration:

• Drink 16-24 oz of water two hours before practice.
• Drink 8 oz during warm ups.
• Drink 6-12 oz every 15-20 minutes during practice.
• Drink 8 oz, 30 minutes after practice is over.

Your body weight should be the same before practice and after practice.

Resources

www.cdc.gov/nutrition/everyone/basics/water.html
www.eatright.org