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C h a p t e r 7
Managing Soccer Injuries and Athlete Health s
An athlete may not begin to feel thirsty until fluids equaling 0.5-percent of bodyweight
are lost. Some athletes do not become thirsty until losing 2-percent of body
weight (more than 1H quarts of fluid for a 130-pound athlete). At this point, general
discomfort and loss of appetite occur. A 4-percent loss (5.2 pounds for the 130-lb.
athlete) will result in impaired performance. The skin will become flushed, and the
athlete may become apathetic. If dehydration continues, serious medical complications
will occur.
Avoiding Heat Related Trauma
• Research shows that Soccer players need to drink fluids frequently throughout each
day to maximize training and game performance.
• Hot, dry conditions greatly accelerate a athlete’s loss of body fluids. This is called
dehydration.
• Dehydration decreases blood volume, impairing the ability of the cardiovascular
system to deliver oxygen to muscles.
• Recent studies show that drinking before competing does not cause abdominal
cramping and that dehydration causes most gastrointestinal problems.
• Thirst is not a valid indicator of dehydration. By the time a athlete is thirsty, it is
usually too late to replace the volume of fluid needed for maximum performance.
Drinking Guidelines
• Drinking adequate amounts of water before games should be part of your team’s
pre-game preparation.
• Every athlete should have his or her own 16–32 ounce water bottle and bring it
filled to every workout and game.
• Recent studies show athletes need to drink 16–32 ounces of fluids (preferably
water) between lunch and an hour before the afternoon’s training or between
waking up and an hour before a game. One gulp is roughly an ounce.
• In hot, dry conditions, athletes should drink 6–8 ounces of water just before the
start of the game. Research shows that 93-percent of that water is absorbed into the
bloodstream during the game, not emptied into the bladder.
• The best time to drink electrolytes (e.g., Gatorade) or carbohydrate replacements
(e.g., Exceed ) is after the game, not before.
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