Laguna Woods Globe

by Sheryl Strich

7/10/2025

Hope you all had a fun July 4^th.

We are now into the very hot time of the year.  Please remember to stay hydrated.  

Before you play, pre-hydrate: 

Drink 16-20 oz of water about 2-3 hours before playing, and avoid alcohol/caffeine in excess, because they can dehydrate you.

While Playing: 

1.    Drink small amounts consistently:
Sip 7–10 oz of water every 15–20 minutes, even if you're not thirsty.

1. Use electrolyte drinks (if sweating heavily):
   If playing for more than 60 minutes or in intense heat, supplement with a drink that contains sodium and potassium to replace electrolytes (e.g., Gatorade, Liquid I.V., or homemade electrolyte mix).
2. Cool your body down:
   • Use a cooling towel or misting fan.
   • Take breaks in the shade.
   • Wear light, moisture-wicking clothes and a hat.

After Playing:   

1.    Rehydrate gradually:
Drink 16–24 oz of water for every pound (0.5 kg) of body weight lost from sweat (you can weigh yourself before and after to estimate!)

      2. Eat water-rich foods:
         Watermelon, cucumber, oranges, and celery help to rehydrate.

Signs you Need to Hydrate Immediately:

·      Headache or dizziness

·      Muscle cramps

·      Dark yellow urine

·      Dry mouth or lips

·      Fatigue or confusion

Please have fun on the courts, but mind the heat.