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Resident Experts Column - November 2006
Quick Hydration Tips by Brandon Marcello

Everyone knows that drinking water and staying hydrated is important during games and practices.  Not drinking enough water can lead to dehydration, which is counterproductive to athletic performance.  Minor dehydration impairs concentration, coordination, reaction time, and reduces stamina; all of which are essential in the sport of softball. 

• Dehydration of muscle of only 3% can cause about 10% loss of contractile strength and 8% loss of speed.

The body is not very good at detecting when you need to drink, so once you become thirsty, you are already dehydrated.  You best bet for rehydration is cold water, sports drinks are also good. 

• Playing multiple games in a day?....Try a half and half mixture of Gatorade (or other sports drink) and water. Keep drinking it throughout the day and you should see a huge difference in your performance.     

Guidelines for practice and competition:

• PRE-EVENT:  recommended that individuals drink about 2 cups of fluid about 2 hours before exercise to promote adequate hydration. 
  
  
• DURING EVENT: athletes should start drinking early and at regular intervals in an attempt to replace all the water lost through sweating. It’s recommended that the athlete drinks 1 cup every 10-15 min.  I good idea is to drink every time you come back in the dugout after each at bat, playing defense, or running the bases. 
  
  
• POST EVENT REHYDRATION: recommended that individuals drink 2 cups (16 oz.) for every pound lost during the duration of exercise.

Written by Brandon Marcello
Strength and Conditioning Coach for the USA Women's National Softball Team