Important: Hydration for Our Youth

Information on the Importance of Proper Hydration

For information purposes, from the NHFS (

A heat index chart should be followed to determine if practices/contests should be held. The NOAA National Weather Service’s heat index chart can be found at:

The heat index for your location can be determined by entering your postal zip code into the OSAA Heat Index Calculator at the Oregon School
Activities Association’s web site found at:

A relative humidity of 35 percent and a temperature of 95 degrees Fahrenheit are likely to cause heat illness, with heat stroke likely.

A relative humidity of 70 percent and a temperature of 95 degrees Fahrenheit are very likely to cause heat illness, with heat stroke very likely.

Information from the same source might be helpful for parents:

What Not to Drink During Exercise

Fruit juices with greater than 8 percent carbohydrate content and soda can both result in a bloated feeling and abdominal cramping.

Beverages containing caffeine, alcohol, and carbonation are not to be used because of the high risk of dehydration associated with excess urine
production, or decreased voluntary fluid intake.

Athletes should be aware that nutritional supplements are not limited to pills and powders; many of these new fluids contain stimulants such as caffeine
and/or ephedrine. These stimulants may increase the risk of heart or heat illness problems when exercising. Many of these drinks are being produced by traditional water, soft drink, and sports drink companies and may provide confusion to the sports community. 

As is true with other forms of supplements these "power drinks or fluid supplements" are not regulated by the FDA. Thus, the purity and accuracy of
contents on the label are not guaranteed. Many of these beverages, which claim to provide additional power, energy, etc., have additional ingredients that are not necessary, some that are potentially harmful, and some that actually include substances banned by such governing bodies as the NCAA and the USOC.

Hydration Tips and Fluid Guidelines

In general, athletes do not voluntarily drink sufficient water to prevent dehydration during physical activity. Drink early, by the time you’re thirsty,
you’re already dehydrated.

Drink before, during, and after practices and games. Specifically, the American College of Sports Medicine recommends the following:

Drink 16 ounces of fluid 2 hours before exercise.

Drink another 8 to 16 ounces 15 minutes before exercise.

During exercise, drink 4 to 16 ounces of fluid every 15 to 20 minutes.

After exercise, drink 24 ounces of fluid for every pound lost during exercise to achieve normal fluid statue within 6 hours.

The volume and color of your urine is an excellent way of determining if you’re well hydrated. Large amounts of clear urine mean your hydrated,
small amounts of dark urine mean that you need to drink more! A Urine Color Chart can be accessed at: