Module 3 - Draft

Module 3

Let's learn about Hydration for Performance

Learning objectives

• Explain why hydration is important for focus, endurance, temperature regulation, and overall athletic performance.
• Identify daily fluid needs for teen female athletes and recognize how training intensity, heat, and sweat increase hydration requirements.
• Recognize signs and symptoms of dehydration, including early warning signs that can affect performance and safety.
• Describe hydration strategies before, during, and after exercise, including appropriate timing and fluid amounts.
• Distinguish when water versus sports drinks are needed based on workout duration and sweat loss.
• Use practical tools to monitor hydration status.

WHY HYDRATION MATTERS

Water is essential for every body system. It regulates temperature, transports nutrients, removes waste, and supports endurance. Even mild dehydration (1–2% body weight loss) reduces focus, energy, and performance.

DAILY FLUID NEEDS

Most teen girls need about 2.3–3 liters (9–12 cups) of fluids per day to support normal body function and athletic performance. Fluid needs increase on hot or humid days, during longer or more intense training sessions, and when sweat losses are high. Drinking regularly throughout the day helps athletes start practice hydrated and perform at their best.

HYDRATING BEFORE EXERCISE

How much water do you think you need before practice?

Hydrating before excercising will help you feel your best and perfrom, remember to

• Hydrate 2–3 hours before practice to allow fluid to enter your circulation, supports temperature regulation, and reduces the risk of starting exercise dehydrated.
• Hydrate 30 minutes before practice to maintain hydration right before sweat losses begin and help delay fatigue early in training.

HYDRATION DURING EXERCISE

Drinking during exercise helps replace sweat losses, maintain energy, and prevent early fatigue.

How much do you need?

Sports Drinks

Sports drinks are useful when training lasts longer than 1 hour, sweat losses are high, or exercise occurs in hot or humid conditions. Using sports drinks too early or during short sessions is usually unnecessary and does not improve performance. They contain carbohydrates which provide quick energy and help maintain blood glucose, while sodium replaces sweat losses and improves fluid retention.

HYDRATION AFTER EXERCISE

After exercise, your body needs fluids to replace sweat losses and nutrients to recover and perform well at your next workout. You should aim to replace about 125–150% of the fluid lost during exercise over the few hours after you finish. This can vary from 2.5 cups to 5 cups of fluid.

What should I drink?

SIGNS OF DEHYDRATION

Color is one of the easiest ways to check hydration status during the day.

No Color: Over-hydrated

Brown: Severely Dehydrated

Pale Yellow: Very Good

Translucent Yellow: Good

Dark Yellow: Lightly Dehydrated

Amber: Dehydrated

Your body gives warning signs when you’re not drinking enough fluids. Learning to recognize them helps keep you safe and performing well.

Early to moderate signs:

• Dark-colored urine
• Dry mouth or sticky saliva
• Fatigue or low energy
• Headaches
• Dizziness or light-headedness
• Muscle cramps

More serious risks include:

• Heat exhaustion: heavy sweating, weakness, nausea, headache;
• Heat stroke: very high body temperature, confusion, loss of consciousness.

PRACTICAL TIPS

Hydration works best when it’s part of your daily routine—not just something you think about at practice.

• Carry a refillable water bottle. • Flavor water with fruit if plain water is boring. • Drink at meals + snacks. • Rehydrate as part of recovery routine.

HOW ATHLETES SHOULD APPLY IT: CHECK URINE COLOR IN THE MORNING AND BEFORE PRACTICE DARKER COLOR = DRINK MORE FLUIDS USE IT AS A DAILY HABIT, NOT JUST ON TRAINING DAYS

Knowledge Check

Press to Start Quiz

WHICH DRINK IS BEST AFTER A SHORT, LIGHT TRAINING SESSION

Gatorade

Water

Milk

Coffee

Thirst

Multiple Choice

Dizziness

What is not a sign of dehydration?

Increased Appetite

Improved Recovery

TRUE OR FALSE

Pale yellow urine usually means you’re well hydrated.

True

False

Key Takeaways

Hydration plays a key role in athletic performance, focus, and safety. Teen female athletes should drink fluids consistently throughout the day, start practices hydrated, sip regularly during training, and replace fluids after exercise. Water meets most needs, while sports drinks are helpful for workouts longer than one hour or with heavy sweat. Watching urine color and recognizing early signs of dehydration can help athletes stay healthy, recover well, and perform at their best.

2-3 hrs before:Drink 1.5–2.5 cups 30 minutes before: Another 1 cup

Incorrect

Correct

Incorrect

Incorrect

Correct

INCORRECT

INCORRECT

INCORRECT