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NEDA TOOLKIT for Coaches and Trainers Symptoms of dehydration • • • • • • • 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. Page  | 27