Player Hydration

Players should stay hydrated, particularly on hot, sunny days, by drinking plenty of fluids before, during, and after games and practice.


USSF Guidelines on Hydration and Heat Illness 

  • Get Acclimated!  Bodies need time to gradually adapt to increased exposure to high temperatures and humidity.
  • Drink on a Schedule! Youth athletes should be encouraged to drink on a schedule before they become thirsty, and should drink before, during and after practices and games
  • Drink 24 fl oz (750 mL) of fluid 2 hours before exercising
  • Drink 16 fl oz (500 mL) of fluid 15 minutes before exercising.
  • Continue drinking 8 fl oz (250 mL) of fluid every 15 minutes while exercising
  • Drink 16 fl oz (500 ml) of fluid 15 minutes after exercising
  • Drink 24 fl oz (750 ml) of fluid 2 hours after exercising
  • Always bring a drink to replace fluids and a sports drink to replace electrolytes and provide energy
  • Learn the signs!  Learn the signs of heat exhaustion and heat stroke and stop exercise and seek treatment if someone becomes fatigued, dizzy or nauseous or has a headache during exercise in the heat.