Tips on Staying Hydrated

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Dragon Boat Practice and Race Preparation Hydration Tips

  • Drink plenty of water leading up to practices and race day and on those days. You
    CAN bring water in the boat.
  • Experts recommend every 15-20 minutes of exercise a half-cup of water.
  • Weeks before dragon boat practice get plenty of time outside to acclimate your
    body to hotter temperatures.
  • Turn the AC down or off. Don’t get too accustomed to air-conditioning at least
    one week before practices.
  • During dragon boat practices, take a break if you need it. Don’t overdo it.
  • Eat plenty of fruits, vegetables and protein as you prepare for dragon boat racing.
  • Watermelon is an excellent source of hydrating fruit.
  • Sports drinks can replenish carbohydrates and electrolytes.
  • Avoid caffeine, alcohol and energy drinks. They can dehydrate you.
  • Wear loose fitting, lightweight and light colored clothing.
  • If your urine is yellow, you are dehydrated.

Signs of Heat Exhaustion:

  • Heavy sweating. But if heat stroke sets in, the body can no longer compensate and stops sweating.
  • Pale skin.
  • Muscle cramps.
  • Feeling tired and weak.
  • Altered mental status (confusion or disorientation).
  • Headache.
  • Becoming semi-conscious, or passing out.
  • Nausea or vomiting.

www.racedragonboats.com