Tips on hydration  

Stay safe, healthy  

in summer's heat


Here are comments from University of Michigan director of sports nutrition Caroline Mandel, a registered dietitian, about the importance of, and methods for, hydration in sports activities. 

The quotes below are taken from a longer interview. CLICK HERE for the full story at ESPNHS High School Sports.

► “... goals of hydration are to delay fatigue, maintain mental focus, regulate body temperature (especially in hot environments), satisfy thirst and to improve the ability to recover from training and competition.”

Caroline Mandel

► “... most athletes typically only drink half of what they need.”

► “... high school athletes require 10 to 12 cups of fluid (water, fruit juice, milk, etc.) per day consumed at meals and snacks so they start exercise in a hydrated state.”

► “During exercise, athletes require 4 to 8 ounces of fluid every 15 to 20 minutes.”

► “... energy drinks have no place in the diets of children and adolescents. The best fluid choices for young athletes are water and sports drinks. Water is a great hydrator and is fine for exercise that lasts less than an hour and exercise on cool days. For intense exercise that lasts longer than an hour and for exercise on hot and humid days, a sports drink that contains carbohydrate (no more than 14 grams per 8 fluid oz.) and electrolytes like sodium and potassium has been shown to improve voluntary hydration and prevent dehydration better than water alone.

► “Milk, chocolate milk and fruit juices should be avoided during training or competition because their carbohydrate content is too high and causes an upset stomach. It also slows the rate of gastric emptying and fluid absorption.”

► “Hydrating foods include fruits, vegetables and yogurt and even cooked beans, rice, pastas and cereals since they are cooked in water or other liquids.”