Stay hydrated during exercise. Encourage athletes to take at least 2-3 sips (2-3 ounces) of water every 15 minutes.

Exercising for more than an hour? Sports drinks can help replace fluid, carbs and electrolytes.

Some athletes do not feel thirsty while they are active, so regular water breaks are important. As always, if they feel thirsty, let them grab a drink. If they feel dizzy, confused or nauseated, they should STOP and tell a coach or teammate. This may indicate they are dangerously dehydrated. Access to water should NEVER be used as a punishment.

Athletes should also look for these symptoms in teammates and remind them to hydrate when necessary. For a more individualized recommendation or for athletes with a cramping history, refer them to a Registered Dietician Nutritionist (RDN).

Dehydration Warning Signs:

• Cramping
• Nausea
• Dizziness
• Confusion

Information above is excerpted from UDIM’s A Coach’s Guide to Nutrition.