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Medstar Health Monday - Week 13

Hydration

The majority of athletes at all levels (youth to professional) arrive to workouts in a state of slight dehydration. Even the
slightest drop of 2% in the body’s total water supply can trigger the unwanted signs and symptoms of dehydration.
Some of those may include: dizziness, headache, thirst, general discomfort, cramps, heat sensations on the head or
neck and chills. If the body water content is maintained within 1% of optimal levels, it allows the body to thermoregulate
and maintain cardiovascular function.

Hydrating throughout all phases of exercise is important. 2 hours prior to exercise, athletes should consume 16-24 oz of
water. 10 minutes prior to an exercise session, they should consume another 7-10 oz. During training, 6-12 oz should be
consumed every 10-20 minutes. Even if the athlete does not have the sensation of thirst, they should continue to drink
water or the equal ounces of a sports drink. Post workout hydration is equally as important as prior and during exercise.
2 hours following the activity is the most effective time to rehydrate and replace the fluid lost. In that time, for every 1
pound lost, 16-24 oz of water should be consumed. Rapidly replacing fluids improves recovery, reduces dehydration
symptoms, and decreases fatigue.

Click here to see what Ronaldo eats and drinks in a day.



Baltimore Union Sports Medicine Team

Union Sports Medicine Liaison: Bryan Caplan, DPT, MTC ([email protected])
Athletic Trainer:Amber Radtke, MS, LAT, ATC, NASM-CES ([email protected])
Strength and Conditioning Coach: Jay Dyer, CSCS ([email protected])
Vice President of MedStar Sport Medicine: Sean Huffman
Director of MedStar Sports Medicine Research: Andy Lincoln

Baltimore City (Harbor Hospital)
Physician: Jeffrey Mayer, Leigh Ann Curl
Sports PT: Chadd Baldwin
Concussion PT: Emily Coates

Baltimore County (Franklin Square)
Urgent Care: MedStar Franklin Square ED
Physician: Frank Dawson, David Cohen, Christopher Looze
Sports PT: Ryan Zimmerman
Concussion PT: Michael Ariete, Jana Bille

Baltimore County (Dundalk)
Physician: Kelly Ryan
Sports & Concussion PT: Laura Long

Baltimore County (Timonium)
Urgent Care: MedStar Prompt Care Towson
Physician: Andrew Tucker, Richard Levine, Melita Moore
Sports PT: Chad Keller
Concussion PT: Patrick Miller

Harford County (Bel Air)
Urgent Care: MedStar Prompt Care
Physician: Sean Curtain
Sports PT: Chelsea Mitchell
Concussion PT: Adrienne Nelson
Concussion PT: Tori Palmer

Baltimore County (Perry Hall)
Urgent Care: MedStar Prompt Care
Sports PT: Stephanie Stover
Concussion PT: Mark Musselman

MedStar Sports Medicine is the official medical team for the Baltimore Ravens, Baltimore Orioles, Washington Capitals, Washington Wizards, Baltimore Blast, Washington Spirit, and more than 50 additional professional, collegiate, high school, and club teams.

 


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