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Duluth Youth Football & Cheer Association

Football 101

Hydration Tips & Techniques

https://web.usafootball.com/blogs/youth-football-advice/post/7338/7-hydration-tips-to-beat-the-heat

  • Consume 6 to 8 ounces of water eight times a day.
  • Not all fluids serve as hydrating components. Soda, coffee and energy drinks should not be used to properly hydrate athletes.
  • Water (bottled or tap) and electrolyte replacement drinks (such as Gatorade) should be encouraged before, during and after games and practices.
  • Hydrate before physical activity. Most athletes are dehydrated before they even step on the field of play. It's important to begin exercise fully hydrated.
  • Hydrate during physical activity. Sports drinks are most beneficial to replace the electrolytes lost in sweat.
  • After physical activity, athletes can continue sweating for up to an hour. They're still losing fluids that need to be replenished, so continue to hydrate.
  • Use the urine test. The color of a player's urine should be clear to slightly yellow (lemonade). If it's darker in color, he or she is not properly hydrated.


In addition to water – which provides fluid – it is important to provide athletes with electrolyte replacement drinks that can provide energy, carbohydrates and electrolytes.

Duluth Youth Football & Cheer Association

P O Box 134 
Duluth, Georgia 30096
Email : [email protected]
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