Sports Officials : Staying cool in warm conditions (Hydration Tips)

How Sports Officials Can Stay Hydrated

It’s not just athletes on the football field, soccer pitch, or baseball diamond. It’s the referees, umpires, and sports’ officials that must stay hydrated during games. In the summer heat, athletes and officials find themselves in hot conditions and are susceptible to things like dehydration and heat exhaustion or worse. 

To prevent any illness and to remain healthy, it is recommended that athletes take in a certain amount of fluids before, during, and after their contest. Why wouldn’t the same rule apply to the officials that call the game?

 Pre-Game Hydration

Prior to officiating a game, an official can prepare his or her body by drinking 17 to 20 ounces of water or a sports drink roughly two hours prior to game time. The day before a contest, an official should drink enough water so that urine is a light or pale yellow. 

In all cases, avoid drinks like soda, coffee, and tea. These drinks are caffeinated and act as a diuretic. They do not hydrate the body. 

During Games

It is ideal to consume 7 to 10 ounces of water or sports drink every 10 to 15 minutes. For an official, this may not be possible at all times but use it as a guide. Sports drinks are great for rehydration during games as they contain carbohydrates for quick energy and sodium, which is lost by sweating.

During breaks and timeouts, it is advised that officials rehydrate. Depending upon the sport, officials can bring water and sports drinks to make sure they are available during games.

Post-Game Hydration

Once a game is complete, it is important to refuel the body. Hydration is a key component of doing so. It is recommended that you drink water or a sports drink as you leave the venue. Officials can easily sweat off a few pounds during a contest. It is advised to eat a meal within 60 minutes to help the body replenish itself and remain in top condition.

It is important for referees, umpires, and other officials that work in extreme heat to make sure they are well-hydrated. Follow these simple rules to ensure your health and make it a great season!


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