Hydration Fact Sheet

Why is hydration critical for athletes?

• It helps regulate body temperature and improves muscle flexibility.

• It supports immune defenses and enhances mental function.

• It promotes digestion and increases muscle mass.

• It reduces the need for sleep.

What are three indicators of dehydration?

• Increased appetite, dizziness, and blurred vision.

• Dark-colored urine, lower morning body weight, and increased thirst.

• Sweating, shortness of breath, and dry skin.

• Elevated heart rate, headaches, and muscle soreness.

What is the recommended fluid intake after training for every pound lost?

• 8 oz.

• 16-24 oz.

• 32 oz.

• 24-36 oz.

When should athletes choose a sports drink over water?

• For training sessions lasting 30 minutes.

• For sessions lasting more than 60-90 minutes.

• When training indoors.

• Only during competition.

Which of the following foods is recommended to increase fluid intake?

• Dried fruits and nuts.

• Grilled meats and bread.

• Oranges, berries, and melons.

• Pasta and rice.