The Hill School- The Family Boarding School

Hydration Guidelines

The Hill School takes the following appropriate steps to minimize the effects of dangerous heat on our athletes.
  • Use Wet Bulb Globe Temperatures (WBGT) to determine risk of heat illness. If not available, use heat index.
  • Provide unlimited opportunities for hydration during all practice sessions.
  • Minimize equipment worn during high heat practices
  • Remove helmets during water breaks throughout practices.
  • Monitor sweat loss rates – drink 16-20 ounces of water for every pound lost during workouts.
  • Assure acclimatization prior to high intensity work
  • Provide adequate rest (at least three hours) between sessions
  • Have athletic trainer on site prepared for treating heat related illness
Guidelines for Hydration and Rest Breaks:
  1. Many athletes do not drink enough water voluntarily; encourage regular replacement.
  2. Do not only drink when thirsty.
  3. Drink before, during, and after practices. For example:
          i. 16 oz. of water two hours before practice
          ii. Eight ounces 3-4 times each hour of practice
          iii. Following practice, drink 16 oz. of water for every pound lost during practice.
  4. Urine color is good indicator of hydration status – dark urine = dehydrated state; pale urine = hydrated state.
  5. The opposite of dehydration is a condition called hyponatremia. This results when the sodium content of the blood is diluted. Although hydration is important, it is not the only consideration. Consume foods and drinks containing important electrolytes and minerals while rehydrating. Some examples are:
          i. Salty foods (pretzels, nuts)
          ii. Fruits (bananas, limes, oranges)
          iii. Vegetables (broccoli, spinach)
          iv. Sports drinks

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