During practices, keeping in mind that 60% of body weight is water, our players loose fluid through the skin as sweat, through the lungs as they breathe and as urine. If fluid is not replaced continually during a game or training it can quickly lead to dehydration. Football players are at increased risk of dehydration in part because of the equipment they wear. The gear is designed for protection, but the necessary padding does not allow for evaporation or cooling. Lineman carry the heaviest equipment. Most people don’t realize it but it’s not uncommon for players to lose anywhere between 5-15 pounds during a game or workout, especially during two-a-day practices. That’s probably why the Texans only have one outdoor practice (or one at night) per day. Furthermore, helmets substantially reduce the body’s ability to release heat, increasing body temperature and the risk of heat illness. Players that are dehydrated will fatigue earlier, lose coordination skills and have a higher risk of heat exhaustion, heat illness or even heat stroke. Our players need to make sure that they are well hydrated pre, intra, and post play.
A typical sports drink, around 5-6% dextrose, is absorbed in the body as rapidly as water. But unlike water, a sports drink can provide energy (sugar)to the working muscles, delay fatigue and improve performance. Players that consume a sports drink can maintain higher energy levels at a time when energy stores are becoming depleted. Players who dilute sports drinks don't get enough carbohydrate to maintain energy levels. Also, drinking bever-
ages that have a high carbohydrate level, like soft drinks and some fruit juices, can slow fluid absorption. The balance is very important. Your thirst reminder doesn’t start working until you are at least 2% depleted of body weight by sweating . Thirst mechanisms don’t kick in until a player has lost about 2% of his body weight as sweat. Remember, lineman are our heaviest players. In other words, a larger OL or DL player who weighs 250 pounds will lose 5 approximately pounds before he even becomes thirsty. fortunately, this small amount of fluid loss can hurt performance skills and the player may be fatigued before he starts to drink! Players often drink to quench their mouth thirst. If a player only drinks to quench his thirst he may be replacing only 1/2 to 2/3 of the fluids lost. As a result, he will start the next practice or workout in a state of dehydration. Football players should be made to drink throughout the day whether they are thirsty or not. Again, it is important that players hydrate pre, intra, and post play. The formula is essentially 20 ounces to of fluid for each pound of weight loss. It’s also very smart for players to preload with about 20 ounces prior to play. Believe it or not if the players live it up with caffeine or alcohol, these are strong diuretics and you can literally be peeing in the wind trying to catch up............but of course, our players don’t drink........
Bottom line, when you get dehydrated, losing water, electrolytes and sugar, your muscle strength and muscle coordination which is so important to stabilizing and protecting joints suffers.......the whole player fatigues........and injuries become more common.
I could probably add a couple other games that nearly did me in! Headache for two to three days, nausea, vomiting, joint pain, had to miss a couple days work after the Jags game and the Raider game. Got smart at the Steeler game and went home before the heat got the best of me. 