As students return to the field and gym, parents must ensure that they are not dehydrated, especially if the perceived temperature is regularly above 10 degrees.

We asked Jerry Stevens, director of sports medicine for Duval County Public Schools, to explain the best way to stay hydrated, which drinks to avoid and how to tell if someone is dehydrated.

Hydrating drinks

Stevens recommends water and electrolyte-rich drinks without a lot of sugar.

“The electrolyte drinks contain a carbohydrate-containing, 6% carbohydrate solution. So they contain glucose or sugar, as well as sodium, potassium and the electrolytes that you lose when you sweat. The right chemical combination allows the body to absorb these electrolytes quickly and get them into the body,” he explained.

These drinks are best suited when an athlete is competing and sweating a lot.

“These electrolyte drinks have the added benefit of giving your body back the salts your muscles need,” he said.

Errors in fluid intake

Stevens said athletes make the mistake of thinking that soda will hydrate them, but that’s not the case.

“They contain so much sugar that it impairs the body’s ability to absorb the electrolytes they contain,” he said.

He also said that energy drinks are just as bad for hydration as sodas.

“Many of them often contain a lot of caffeine, which increases the heart rate. They contain other supplements or herbs that also cause an increased heart rate,” he explained. “That can cause problems. And they contain a lot of sugar. Even if you take the sugar-free ones, there is still a spike in insulin production and there is always a crash at the other end.”

Stevens said athletes also typically don’t read the label and drink an entire can, which may contain more than one serving.

How to recognize that you are dehydrated

Stevens said one of the easiest ways to measure your hydration levels is in the bathroom!

He recommended that you check after urinating before flushing.

“The lighter the urine, the more hydrated you are,” he explained. “If it looks like lemonade or lighter, you should be pretty well hydrated. If it looks more like apple juice or tea, we need to make sure you’re hydrated before you enter the field.”

A student-athlete should urinate at least every one to two hours and it should be an adequate amount.

“The first question I ask is when was the last time you went to the bathroom. If the training is in the afternoon and participants say it’s lunchtime, chances are pretty good that they haven’t been adequately hydrated,” Stevens said.

You are also welcome to carry out the skin check.

If you pinch the skin on the top of your arm and the skin does not return quickly, this is another sign that you are dehydrated.

Remember: If you feel thirsty, it means you are already dehydrated.

How much water should you drink during exercise?

Stevens said an athlete should drink between 4 and 8 ounces of water during a water break.

“It should be more than just a sip,” he said.

Snacks that support fluid balance

Orange slices and tropical fruits are good snacks to keep you hydrated on hot days.

“All melons are high in potassium and are also a good source of water,” Stevens said. “The fructose in them is not as harmful as the processed sugar in some sports drinks.”