Final answer:
Consider water or a sports drink for hydration before practice; 17-20 ounces two to three hours prior, and 8 ounces 20-30 minutes before are recommended. Sports drinks with electrolytes like sodium and potassium are good for longer, more intense sessions, although the drink type should match the exercise level. Overhydration should be avoided to prevent conditions like hyponatremia.
Step-by-step explanation:
In the hour prior to arriving at practice, players should consume a significant amount of water or sports drink to assist in hydration. The general guideline provided by experts, such as the American College of Sports Medicine, is to drink 17 to 20 ounces of water or a sports drink about two to three hours before exercise and another 8 ounces approximately 20 to 30 minutes before starting the activity.
The choice between water and sports drinks depends on the intensity and duration of the exercise, as well as individual sweat rates and personal preference.
Sports drinks are beneficial for exercises longer than an hour due to their content of carbohydrates and electrolytes, which can enhance performance and endurance. These drinks include electrolytes like sodium and potassium, which are essential for replenishing the body’s salts lost through sweat, and are also known to promote fluid uptake and improve hydration. Drinks like Gatorade became popular following the discovery that athletes required more than just water to replenish their bodies during strenuous activities.
However, it is important to choose a sports drink that is appropriate for the level of activity. Hypotonic drinks are better for athletes who need quick hydration with a lower carbohydrate content, isotonic drinks offer a balance suitable for moderate exercise, and hypertonic drinks are suited for those needing carbohydrate replenishment after intense, long-duration activities.
Lastly, it's crucial for athletes to avoid overhydration, which can lead to water intoxication or hyponatremia, a condition that occurs when the concentration of sodium in the blood is abnormally low due to excessive water intake.