One rule of thumb is that is often used to determine fluid requirements is to weigh before and after the activity. The difference is the water lost and each pound is roughly equal to 2 cups of fluid. Athletes need to become accustomed to a high level of activity in hot weather. Working out and conditioning in the heat before the start of fall practices is extremely important. The human body adapts to higher temperatures by decreasing heat production, increasing heat disposition and moving blood to and from muscles more efficiently.
Fluid replacement is crucial in any weather, but especially in hot and humid conditions.
Experts suggest athletes drink three 12-ounce glasses of water or sports drink before going onto the practice field and drink plenty of water in between all drills. They also suggest a five to 10 minute water break in the middle of the practice session. Tony Stanford, head football coach and athletic director at Louisville High School, said he is well aware of the dangers and takes every precaution to ensure his players are taken care of and well prepared for dealing with the heat. As the summer progresses, we increase all the repetitions. Our athletes are in good shape and ready for practice when school begins.