Because of the intensity and exertion required in football, hydration becomes extremely important for players to not only perform at their highest level but also to prevent heat exhaustion and other dangerous effects of dehydration. Especially during training camp and early in the season when temperatures still are high, it is extremely important that football players get adequate hydration to prevent injuries and other serious problems.
Hydration's Effect on Performance
Without proper hydration, it is impossible for a football player to perform up to his peak ability level. According to David R. Lamb, Ph.D., athletes who lose as little as 2 percent of their body weight in sweat will see decreases in performance due to an increase in fatigue. Over the course of a game or practice, it is common for some players to lose between 5 and 8 lbs. of sweat according to Lamb. In addition, with the amount of equipment worn in football that adds heat to the body and prevents sweat from evaporating, the loss in sweat could be even more substantial.
Risk of Heat Illness
In addition to not being able to perform at the highest level, dehydration raises the risk of heat-related illnesses and death. Heat stroke can be observed when athletes begin to feel much more fatigued than normal, followed by a lack of cognitive ability, dizziness and shortness of breath. In addition, football players suffering from heat stroke might exhibit emotional instability, irrational behavior and vomiting.
Deaths in Football Due to Heat Exhaustion and Dehydration
According to E. Randy Eichner, M.D., an average of three football players died per year between 1995 and 2002 due to a lack of adequate hydration mixed with high temperatures that result in heat exhaustion. Perhaps the most famous football death due to heat illness was Korey Stringer, an offensive lineman for the Minnesota Vikings. Stringer's death happened during training camp in summer, when temperatures were high and the strenuous football workout left Stringer's core body temperature around 108 degrees at the time of his death.
Tips to Avoid Dehydration
The best way to avoid dehydration is to prepare your body for the rigorous training by being adequately hydrated before practice or a game. Along with being adequately hydrated before and during activities, it is important to take frequent cooling breaks, especially when temperatures are high. Football practices are often held outdoors in the sun, and it is important to have areas of shade along with misting fans to cool down at regular intervals.
References
- Gatorade Sports Science Institute; Heat Stroke in Sports: Causes, Prevention and Treatment; E. Randy Eichner, M.D.; 2002
- "The Wall Street Journal"; Health Blog Q&A: What Kills Athletes on the Field; Katherine Hobson; July 2011
- Gatorade Sports Science Institute; SideLines: Hydration: Critical to Athletic Performance; David R. Lamb, Ph.D.; January 2002
