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.
