Hydration
General educational information only; not medical or nutrition advice.
HYDRATION
Keep water available
Start training with access to fluids and use the breaks. Fluid needs vary with the athlete, session, environment and medical circumstances.
Before, during and after
Bring a filled bottle and know where refills are available. Drink regularly around training and meals. For prolonged or hot activity, ask your athletic trainer about an individualized fluid and electrolyte plan.
Water is the everyday choice
Milk or a fortified alternative can accompany meals. A sports drink may have a role during some long or hot sessions; an energy drink is a different product and is not the book's hydration strategy.
Do not force a number
The book gives no universal drinking quota. Neither fluid restriction nor forcing large amounts quickly is a useful default. Medical conditions and medications may change what is appropriate.
Act on symptoms
Stop activity and get help for dizziness, unusual weakness or heat symptoms. Confusion or collapse during exercise requires emergency help. Follow the venue's emergency plan; do not send an unwell athlete away alone.
Sources
This cookbook supports meal planning for training and competition. It is not a substitute for professional medical or nutrition advice. Discuss health concerns, dietary restrictions and weight changes with a qualified health-care professional. Younger athletes should involve a parent or guardian.