West Valley Soccer League: WVSL Coaches e-mails: WVSL - Guidelines on hydration

Thursday, September 5
WVSL - Guidelines on hydration

Coaches – please remember that this is not the World Cup / MLS.  Make sure you rotate all your players as often as possible. Please don’t expect your players to play at 100% on hot days.

Please follow the guidelines below on hydration for your players.  

If your players play for 30 minutes and you see that none of your players can play any more talk to the other coach and call the game.  Have them enjoy their snack and go home.

Try to have shade for your players.  Have a cooler full of iced towels to put over your players heads

Ultimately it will be the parent that decides whether the player plays or not. Please respect the parent’s decision if they choose not to play their child

Here are some tips on what to drink, when to drink, and how much to drink to promote good hydration:

* Sports drinks are an excellent choice for hydration. Athletes can usually find a flavor they like, and the electrolytes (like sodium chloride) will stimulate thirst, help the body hold onto fluid, reduce the chance of cramping, and possibly improve performance.
* Avoid any drinks with caffeine or high fructose corn syrup, and no carbonated sodas.
* I like low-fat chocolate milk as another after-game alternative.
* The athlete should have 12-16 ounces of fluid up until about 30 minutes before the game or practice (remember that most sports drinks come in 20-ounce bottles).
* Keep sipping sports drinks or water during the practice or match.
* Start re-hydrating within 20 minutes of the conclusion of the match.

Research shows that the first 20 minutes are the most efficient time to start refueling. Try to take in 20 ounces; no need to guzzle this down, but once you start drinking try to finish the bottle over the next several minutes.