McALLEN, Texas — With fall sports practices beginning during some of South Texas’ hottest weather, sports-medicine specialists are urging student-athletes, coaches and families to make hydration part of every workout.
Drinking enough fluid helps regulate body temperature, maintain concentration and support normal heart and muscle function. Dehydration can reduce performance and increase the risk of cramps, heat exhaustion and heat stroke.
Marie Schaefer, a Cleveland Clinic sports-medicine physician, recommends that athletes drink about 4 to 6 ounces of water every 15 to 20 minutes during practice. Athletes should begin hydrating before activity rather than waiting until they feel thirsty and should continue replacing fluids afterward.
Practices lasting longer than an hour may also require electrolyte replacement. Sports drinks can help in those circumstances, while water paired with a salty snack may be another option. Caffeine and energy drinks should be avoided before practice because they can contribute to dehydration and may raise heart rate.
Warning signs of dehydration include intense thirst, dry mouth, headache, fatigue, dizziness, muscle cramps, dark urine, flushed skin, a rapid heartbeat and difficulty concentrating. An athlete who becomes confused, faints, vomits repeatedly or shows other signs of serious heat illness needs immediate medical attention.
Coaches should schedule regular water breaks, provide shade and allow athletes time to cool down. Light-colored clothing, sunscreen and appropriate protective gear can also reduce heat and sun exposure.
Published Aug. 3, 2026. Health guidance is based on information from Cleveland Clinic sports-medicine specialists.
