Hydration on Tournament Game Days

Dr. Logan's Hydration Plan for a Tournament Day

1. Before First Game

   • Drink 16-20 ounces of water 2-3 hours before the game.
   • Drink an additional 8-10 ounces 20-30 minutes before the game.

2. During Each Game

   • Take water breaks whenever possible. Aim to drink 7-10 ounces of water every 10-20 minutes during play.

3. Between Games

   • Drink 16-24 ounces of water or a sports drink.
   • Snack on hydrating foods like watermelon slices, cucumber sticks, or oranges.

4. After Each Game

   • Drink 16-24 ounces of water or a sports drink immediately after the game.

5. Evening

   • Continue to drink water throughout the evening to ensure complete rehydration.

Additional Tips

• Bring Your Own Supplies: Bring a large water bottle or hydration pack to ensure you have enough water throughout the day.
• Cool Drinks: If possible, keep your water and sports drinks cool to make them more refreshing and palatable.
• Avoid Overhydration: Balance water intake with electrolyte intake to prevent hyponatremia (low sodium levels).

By following these hydration strategies, you can maintain optimal performance and health throughout a lacrosse tournament.