Hydration Dehydration is a major concern for most athletes and if we as coaches and trainers are expecting the best from our players, we need to make sure they understand what dehydration is and how it affects performance. In general, most people live their lives in a dehydrated state, from slight levels to severe. Drinking water and making sure players stay hydrated is not an easy thing to do. Players come to practice and to training sessions during the course of a busy day - a day in which they probably did not drink enough.  

Key Points of Hydration / Dehydration: There are many causes of dehydration including, but not limited to: exercise, altitude, low humidity environments, heat exposure and illness 

 There are three, generally accepted stages of dehydration: * Mild: loss of 1-5% of body weight * Moderate: loss of 6-9% of body weight * Severe: loss of 10% or more of body weight  Studies suggest that as little as a 2% decline in hydration can result in up to a 10% reduction in athletic performance  

Signs and Symptoms of Dehydration: * Dizziness, confusion, lightheaded * Dry lips, mouth and skin * Physical and metal fatigue * Decrease pace and performance * Darkened urine (one of first indicators because the kidneys are very sensitive and they will let you know!) * Increased body temperature, HR and RPE * Low blood pressure and/or weak pulse * Temperature drop (especially the extremities) * Dry eyes * Confusion or Disorientation