From the National Athletic Trainers' Association, Dallas, TX

It is essential to stay hydrated for two simple reasons according to a position statement on fluid replacement for athletes released by the National Athletic Trainers’ Association (NATA). The NATA’s research indicates staying hydrated helps to maintain athletic performance and reduces the risk of exertional heat illnesses (ie, heat cramp, heat exhaustion, and heat strokes). Therefore, drinking ample fluids will help to maintain health status and athletic performance.

During athletic activity, a sports drink and/or water would be the preferable beverage, and if the event lasts more than an hour, the sports drink would be the drink of choice. However, fluid consumption during meals can include drinks like milk and juice, as well as sports drinks and water.

Douglas J. Casa, PhD, ATC, CSCS, chair of the NATA Position Statement on Fluid Replacement for Athletes points out some basic signs and symptoms of dehydration.

"The first indicators of dehydration are thirst, irritability, and general discomfort," said Casa. "And, if the dehydration progresses the signs and symptoms may include headache, cramps, chills, vomiting, nausea, head or neck heat sensations, and decreased performance.”

Here are some tips to keep you well hydrated this summer:

Drink fluids frequently;
Drink at least eight cups of fluid a day, or more if physically active;
Make fluids easily accessible;
Carry individualized fluid containers;
Begin all summer activity well hydrated;
During activity, drink the equivalent of how much you sweat;
Don’t just drink when you’re thirsty;
Avoid caffeine.

The National Athletic Trainers’ Association was founded in 1950 and today serves nearly 25,000 members, including 19,000 certified athletic trainers. The American Medical Association recognizes athletic training as an allied health care profession, and its practitioners are the leading experts in health care for athletes and those engaged in physical activity.

For more information on the NATA’s position statement on hydration visit the National Athletic Trainers’ Association website at www.nata.org.