When to use this
Teaching the team a hydration routine that needs no equipment — preseason meetings and the first hot week are the natural moments.
- An athlete who insists they drink plenty but keeps showing up flat in the heat.
- Setting one bottle rule and one break cadence across the whole roster.
- A runner chugging plain water to force clear urine because they think clear means hydrated.
Evidence sources
These references support the handout’s general education. Individual medical, supplement, laboratory, or injury questions should be handled by the appropriate qualified clinician.
- Sawka MN, Burke LM, Eichner ER, et al. ACSM position stand: Exercise and fluid replacement. Med Sci Sports Exerc. 2007.
- Casa DJ, Stearns RL, Lopez RM, et al. National Athletic Trainers' Association position statement: Fluid replacement for athletes. J Athl Train. 2000.
Where to go next
ToolPlan the next sessionTurn the habit into a schedule: what to drink before, during, and after this practice.
PrintableSet the daily baselineWhen practices get long or hot, the daily-baseline sheet sizes the whole-day fluid habit.
GuidePrepare for the hot weeksThe Heat & Hydration Playbook covers the stretch of season when self-checks matter most.
