To ensure hydration, athletes can observe the color of your urine, which should be a straw yellow or the color of lemonade, or compare to a urine color chart. Your urine should be a color 3 or less.
Measure the athletes’ weight before and after each practice to ensure they do not lose more than 2% of their pre-workout weight, assuming they started in a hydrated state. Use the equation: (Pre-exercise weight minus post-exercise weight divided by pre-exercise weight) x 100. By the time next practice begins, athletes should ingest fluids and weigh the original weight. This equation assumes that they do not eat, drink or go to the bathroom during practice.
Encourage drinking throughout practice, in the shade if possible, and throughout the day, especially when having multiple practices.
As they become used to exercising in the heat they will sweat more and therefore need to replace a greater amount of fluids during the course of the workout.