Hydration!

HYDRATION IS KEY TO A SUCCESSFUL DAY

The Science of Hydration

  • Hydration is among the most important nutritional concerns for all participants. Approximately 60 percent of the body is water. As the performer trains or competes, fluid is lost through sweat and exhalation. If this fluid is not replaced at regular intervals during practice or performance, it can lead to dehydration.

  • A dehydrated performer has a decreased volume of blood circulating through the body, and consequently exhaustion sets in and their physical performance suffers. Participants should be observing their peers for signs of confusion and dizziness. Participants may also complain about extreme thirst. If someone notices these symptoms a director should be alerted.

  • Remember hydration should begin before a participant feels thirsty.

  • Not all liquid drinks are created equally. While considering your hydration plan, avoid drinks with carbohydrate concentrations of greater than eight percent. Although some fruit juices

    can be healthy, they should generally be avoided for hydration purposes as well as gels, sodas and highly caffeinated energy drinks.

    Before Rehearsal:

  • Drink 10 to 16 ounces of water or sports drinks 15 to 30 minutes prior to starting a rehearsal or performance. If the session is prolonged, consider consuming a sports drink containing 6 to 8 percent carbohydrates.

  • Carbohydrates added to drinks provide a boost in energy.

  • Drinks with too high of a carbohydrate concentration can lead to dehydration, it is important

    to find the right balance.

    During Rehearsal

  • Participants should drink 4 to 8 ounces of fluid at 15 to 20 minute intervals during rehearsals. They should also consume fluids following a performance.

  • By the time thirst sets in, you're already dehydrated.What to Avoid:

  • Avoid drinks with CHO concentration greater than 8%

  • Avoid fruit juices, CHO gels, sodas, and sugar filled sports drinks

  • No beverages containing caffeine, alcohol, and carbonation

    Hydration information provided courtesy of the National Federation of State High School Associations. www.nfhs.org

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