Page 25 - 2018_Healthy LEAP_Coaches Guide_Elementary

Did you know that some foods contain
water that can help keep you hydrated?
Some examples:
• Fruits like cantaloupe, grapes, oranges or
watermelon
• Vegetables like carrots, cucumbers and
celery

What can happen if you don’t drink enough
water?
• Dehydration
• You can feel weak, tired, or dizzy
• You can have mood changes

What is dehydration?
• Dehydration occurs when a person loses
more fluids than they take in
• A person who is dehydrated may feel dizzy,
have a dry mouth, feel thirsty, or produce
less or darker urine
• Tell your coach or parent if you are feeling
like this!

Some drinks can cause dehydration
• Avoid drinks with caffeine; especially when
competing and when the weather is hot
1. This includes drinks like coffee with
caffeine, soda with caffeine, and energy
drinks
• Caffeine drinks can cause you to lose fluids
and may cause dehydration

What are some things you can do to stay
hydrated and prevent dehydration?
• Drink water before and after exercising or
competing and every 15-20 minutes during
exercise and competition
• Sports drinks will replace fluids,
carbohydrates, and electrolytes after an
hour or more of exercising
• On warm days wear light, loose fitting
clothing, a hat, and stay in the shade as
much as possible

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