NEDA TOOLKIT for Coaches and Trainers
Symptoms of dehydration
• •
• •
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• Thirst
Muscle cramps
Nausea Weakness
Dizziness Fatigue
Headaches Tips for rehydrating
• Drink fluids regularly during exercise.
• Good sources of fluid include water, sports drinks,
juices, soups, smoothies, fruits and vegetables.
• Rehydrate after exercise by drinking enough
water or sports drinks to replace fluid lost during
exercise. • For short-duration (<60 minutes), low- to
moderate-intensity activity, water is a good choice
to drink before, during and after exercise.
• Sport drinks containing 6-8% carbohydrates are
good options for moderate- to high-intensity
activity lasting longer than 60 minutes, especially
if your goal is to replace carbohydrates and
electrolytes. These drinks can also be helpful if
carbohydrate stores are low prior to the event
(i.e., a high school athlete who was not able to eat
lunch due to scheduling issues).
• For those who experience high sodium losses
during exercise, include salty foods in pre-exercise
meals or add salt to sports drinks consumed during
exercise. • Replace fluid and sodium losses with watery foods
that contain salt (soup, vegetable juice, pickles).
• Replace fluid and potassium losses by consuming
fruits (including juices and smoothies) and
vegetables. It is not recommended that athletes calculate their
sweat rate to determine the amount of fluid that
should be replaced after exercise. This may put
an emphasis on weight and/or weight loss from
exercise. A sports dietitian can help athletes develop a
personalized hydration plan that considers thirst, urine
color and body weight changes if needed, especially for
those who engage in high-intensity or long-duration
exercise in hot and humid environments.
Some athletes take advice to “eat healthy” to extremes,
which can then lead to eating problems. Remind
athletes that moderation is a key part of their regimen.
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