Practice Hydration Rules
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Hydration is a habit, not a rescue. Steady sips on a schedule, sized to the athlete and adjusted for heat
At a Glance
Bottle Rules
What's covered: The Basics, Red Flags — Stop, Reading the Signal.
Bottle Rules
Bottle Rules
Bottle Rules
A Few Gulps Every Break
Rough Sip Target
Sized to Body Weight
Bottle Math
Coach Prompt
At the first break of a hot practice, check that every athlete has a bottle and has already had a drink.
Start Here
Steady sips on a schedule, sized to the athlete and adjusted for heat, keep hydration off the list of things that go wrong at practice.
QUICK START PLAN
The Basics
The Basics
Bigger athletes need a bigger bottle: rough guide. Take a few gulps at every break instead of one big drink at the end.
Red Flags — Stop
Red Flags — Stop
Stop and cool the athlete for dizziness, confusion, nausea Chugging huge amounts of plain water to force it is not the goal
Reading the Signal
Let Urine Color Check the Plan
Pale yellow before and after practice means the plan is working. Dark yellow means start earlier and drink more at the next few breaks.
COACH REFERENCE
Rough Sip Target
A Few Gulps Every Break
Bottle Math: Sized to Body Weight
Bottle Rules
Every Practice
Bottle in hand, sized to the athlete. A few gulps at every break, starting topped off.
Hot Days
Drink more, add a sports drink or salty snack. More shade breaks, not fewer, and drink on a schedule.
QUICK RULES
The Basics
Bring a Bottle and Drink at Every BreakRed Flags — Stop
Pull an Athlete Who Shows Heat-Illness SignsBuilt by an RD who coaches · Luke Rodriguez, MS, RDN · Palmer Ridge HS XC
When to use this
Setting the bottle norm for a squad, or any hot week when athletes show up already behind on fluid.
- Early-season heat, when bodies have not adapted to training in warm weather yet.
- Athletes who never bring a bottle and drink only at the fountain after practice.
- Long or double sessions where fluid and salt losses add up fast.
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. (2007) ACSM position stand: Exercise and fluid replacement. Medicine & Science in Sports & Exercise, 39(2):377-390.
- McDermott BP, Anderson SA, Armstrong LE, et al.(2017) National Athletic Trainers' Association position statement: Fluid replacement for the physically active.
- O'Connor FG, Casa DJ, Bergeron MF, et al.(2019) ACSM roundtable on exertional heat illness during training and competition.
Where to go next
