Hydration Tips for Cheerleaders:

Better Hydration = Better Performance

We’ve all experience it all at some point when active -- fatigue sets in, your mouth feels dry and your legs feel like lead. These are all common signs of dehydration.

1. While most cheerleaders understand the importance of practicing hard prior to trying out for the squad, did you know: Dehydration could affect how you feel and perform during tryouts and practice, and may increase the risk of injury. Losing even a small amount of body fluid (i.e. 1% body weight) can impair and make your performance “feel” harder.

2. By the time you become thirsty, you are already dehydrated.

3. What to drink When Active:
Water: While water is a good thirst quencher, it can be challenging to drink enough plain H20 to stay well hydrated. In fact, research shows that active people tend to replenish only about half of the fluids they lose during a workout when they drink plain water.

4. Fitness Waters: A fitness water, such as Propel Fitness Water, is a lightly flavored alternative to plain water to help active people drink more to stay better hydrated during exercise and throughout the day.
Research shows that people will drink more of a lightly flavored beverage than plain water when active.
Look for a fitness water that is low in calories, such as Propel Fitness Water, with only 10 calories per eight ounces.

5. Sports Drinks: For active people who need to rehydrate and refuel for performance, a sports drink, such as Gatorade, is the optimal choice.
Sports drinks contain a proper amount of electrolytes that replace what is lost through sweat and also contain carbohydrates that fuel working muscles and fight fatigue.

6. Tips to Help You Stay Better Hydrated:
Think of Fluids as Essential as Equipment for Your Performance. Always pack a bottle of fluid to bring to your practices and competitions just as you would bring your uniform or sweat towel.
Incorporate Fluid Breaks Into Your Routine. It’s important to drink on schedule and not just when you feel thirsty. Make it a goal to drink at set increments throughout practice (i.e., every 15 minutes).
Freeze a Bottle of Fluids. A great idea to make sure your bottle of fluids remains cold all day long is to freeze the bottle the night before and carry it with you throughout the following day.

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