It is important to remember that the body is only capable of absorbing minimal amounts of

fluid in short time spans, so chugging water in an attempt to rehydrate right before an activity
is ineffective. If you have the opportunity, weigh yourself before practice.

During practice, try to drink 6-10 gulps every 15-20 minutes. This ensures that you are
rehydrating as you go so that you never reach a state of dehydration.

If you had the opportunity to weigh yourself before practice, reweigh yourself. Subtract your
post practice weight from your pre practice weight, and multiply the difference by 24. This is
how many ounces of water you need to drink to rehydrate.

(wpre − wpost ) * 24 = water intake

Or:

Fluid Loss Calculator

https://www.gssiweb.org/docs/default-source/education-resources/toolbox/gssi-fluid-loss-calcula
tor.pdf?sfvrsn=9
https://www.camelbak.com/en/hydrated/hydration-calculator

General Hydration Plan

Time Fluid Intake

6:30 am 8 ounces, or 8 gulps, of water

7:10 (aka before first block) 4 ounces, or 4 gulps, of water

8:50 am (aka between first and second block) 4 ounces, or 4 gulps, of water

10:25 am 4 ounces, or 4 gulps, of water

11:50 am 4 ounces, or 4 gulps, of water

12:45 pm 8 ounces, or 8 gulps, of water

2:10 pm 8 ounces, or 8 gulps, of water

2:30 pm and During Practice 6-10 ounces, or 6-10 gulps, of fluid

4:30 and After Practice 8-16 ounces, or 8-16 gulps, of fluid

6:30 pm 8 ounces, or 8 gulps, of water

8:00 pm 8 ounces, or 8 gulps, of water

9:30 pm 8 ounces, or 8 gulps, of water

 Abbreviated POMS (Revised Version)
CIRCLE THE NUMBER THAT BEST DESCRIBES HOW YOU FEEL RIGHT NOW.

Not at All A Little Moderately Quite a Extremely Code

Lot

Tense 0 1 2 3 4 TEN

Angry 0 1 2 3 4 ANG

Worn out 0 1 2 3 4 FAT

Unhappy 0 1 2 3 4 DEP

Proud 0 1 2 3 4 ERA

Lively 0 1 2 3 4 VIG

Confused 0 1 2 3 4 CON

Sad 0 1 2 3 4 DEP

Active 0 1 2 3 4 VIG

On Edge 0 1 2 3 4 TEN

Grouchy 0 1 2 3 4 ANG

Ashamed 0 1 2 3 4 ERAREV

Energetic 0 1 2 3 4 VIG

Hopeless 0 1 2 3 4 DEP

Uneasy 0 1 2 3 4 TEN

Restless 0 1 2 3 4 TEN

Unable to 0 1 2 3 4 CON
Concentrate

Fatigued 0 1 2 3 4 FAT

Competent 0 1 2 3 4 ERA

Annoyed 0 1 2 3 4 ANG

Discouraged 0 1 2 3 4 DEP

Resentful 0 1 2 3 4 ANG
 Nervous 0 1 2 3 4 TRN

Miserable 0 1 2 3 4 DEP

Confident 0 1 2 3 4 ERA

Bitter 0 1 2 3 4 ANG

Exhausted 0 1 2 3 4 FAT

Anxious 0 1 2 3 4 TEN

Helpless 0 1 2 3 4 DEP

Weary 0 1 2 3 4 FAT

Satisfied 0 1 2 3 4 ERA

Bewildered 0 1 2 3 4 CON

Furious 0 1 2 3 4 ANG

Full of Pep 0 1 2 3 4 VIG

Worthless 0 1 2 3 4 DEP

Forgetful 0 1 2 3 4 CON

Vigorous 0 1 2 3 4 VIG

Uncertain 0 1 2 3 4 CON

Bushed 0 1 2 3 4 FAT

Embarrassed 0 1 2 3 4 ERAREV

TEN = Tension
ANG = Anger
FAT = Fatigue
DEP = Depression
ERA = Esteem-related Affect
VIG = Vigour
CON = Confusion

Total Mood Disturbance (TMD) is calculated by summing the totals for the negative subscales
and then subtracting the totals for the positive subscales:
TMD = [TEN+DEP+ANG+FAT+CON] – [VIG+ERA].
Lower scores indicate more stable mood profiles
Measure Scale Example of assessment method

Reaction Time Poor: >28cm; Below Ruler drop test – a ruler is dropped between an individual’s
average: 20.4-28cm; extended index finger and thumb; the point on ruler where it was
Average: caught in cm is the recorded measure and can be converted into
15.9–20.4cm; Above response time (​28​). More information about the ruler drop test can
average: 7.5–15.9cm; be found in reference #​14​.
and Excellent: <7.5cm

Mood States Lower scores indicate Profile of mood states (POMS) – depending on the question, “How
more stable emotional [the person feels] right now?” various descriptions of mood (e.g.
states anxiety, confusion, anger, fatigue, indifference) are rated on a
5-point scale (​42​).

Working More words recalled Word list of about 30 words with 1 minute to study and 1 minute
Memory/Short-ter indicates a better short to recall as many words as possible (​9​); another variation can be on
m Memory term memory a computer screen where time to response, correct and incorrect
answers, and “false alarms” are recorded.
 Vigilance Faster completion Trail Making Test (TMT) A and B (​42​,​44​) – involves joining
speed with fewer error numbers 1–25 and/or numbers 1–13 and letters A-L, measured in
indicates focus. seconds to completion with mistakes noted. Alternatively can be
on computer where individual scans screen for the appearance of a
difficult to recognize stimulus occurring infrequently. Once
observed the individual is to press the space bar; this measure is in
milliseconds with false alarms being categorized as responses
more than two seconds after the stimulus is presented. A pdf copy
of the TMT A and B with instructions and scoring can be found at:
http://doa.alaska.gov/dmv/akol/pdfs/uiowa_trailmaking.pdf

Motor skills Accuracy, speed, Range of motion or physical performance parameters (e.g. walking
errors on a straight line, jumping rope, or catching).

Visuoconstruction Accuracy, speed, Copying (redrawing) a 3-D object like a cube or drawing a clock at
errors a specified time with all numbers (​10​).

 
behave  frog  spotted  exuberant  regret  call 

impulse  dinner  toothbrush  domineering  pie  close 

taboo  weather  wandering  narrow  bolt  adorable 

hapless  sea  royal  alert  cuddly  chickens 

sparkling  rebel  loud  watery  cat  playground