How To Properly Hydrate For Games And Practices :: Nationwide Children's Hospital

How To Properly Hydrate For Games And Practices

Every cell in our body needs water. Athletes especially need a lot of water before, during and after games because they are using that water to fuel their bodies. It's important to remember that by the time an athlete feels thirsty, he or she is already slightly dehydrated. Athletes should monitor their thirst and remember to drink plenty of water at all phases of a game or practice. Also watch for signs of excessive dehydration: nausea, headache, cold or clammy skin, vomiting, muscle cramps and light-headedness.

Video Transcript


Speaker: Today I'm here to walk Fred through a row, he's got the red tube today. There are different levels of resistance, red is medium. He's going to perform this by standing up tall, engaging his core, or pulling his belly button back and in towards his spine, and he's going to slowly pull the handles in and towards his body, and then release. A tube is really a great piece of equipment because he's working in both directions, he has to physically resist on the way back. If this is feeling easy for him, he simply takes a step back to increase the resistance or make it a little bit harder. One of the most important things to focus on when you're rowing is the shoulder blades squeeze or retraction, so with each pull, he's pulling his shoulder blades in together. We're primarily focusing on his back muscles and his biceps in his arms, and when we're performing strength exercise, hopefully you're writing them, or recording them in a fitness journal or log, and then in a few months from now it can be satisfying to go back and recheck where you started. Chances are you're going to see a whole lot of progress, maybe you've gain strength by increasing the resistance or maybe increasing the number of repetitions.


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