Most pick-up basketball takes place on cement courts under the hot sun. Players are exposed to harsh sunlight and high temperatures without the benefit of much shade. Even games played on an indoor court can be deceptive -- the heat of a basketball stadium often increases during a game, and the temperature and humidity can cause some dehydration in players. All physical activity requires that you keep yourself hydrated, and basketball is no exception. Whether indoors or out, you need to drink water consistently and be aware of the warning signs of dehydration.
Step 1
Drink water throughout the night before the game as well as during the day leading up to the game. This will maximize your hydration heading into the game.
Step 2
Limit, if not avoid completely, your consumption of caffeine, alcohol or highly salted foods. All of these substances can cause your body to become dehydrated.
Step 3
Consume electrolytes through natural sources like coconut water, or through electrolyte-infused products like electrolyte tablets or sports drinks. Electrolytes are used by the body to keep the body energized and hydrated, and you need to make sure you are bringing these in while also drinking water, which doesn't contain electrolytes. Take in electrolytes before, during and after the game.
Step 4
Drink about 16 oz. of water 15 minutes prior to the game. This gives the body enough time to process the water and start dispersing it in the body, improving your hydration as the game begins.
Step 5
Take regular breaks during the game and get a drink from a nearby water fountain or water bottle. No matter how much you drink beforehand, your body will constantly be losing fluids as you sweat during the game. Small amounts of water during stoppages of play, timeouts or other break opportunities will keep the body's fluid levels consistent. Ideally, you should be taking in a few oz. of water every 10 to 15 minutes, if not more often.
Step 6
Take yourself out of the game if you start to feel the effects of dehydration, including muscle or stomach cramps, dizziness and/or chills. Sit on the bench -- in the shade, if possible -- and drink small amounts of water for 10 to 15 minutes. Enter the game only after you have taken in water and all symptoms of dehydration have subsided. If you are unsure of whether to go back into a game, ask the team trainer, if one is available to you.
