University Heights Academy

Athletics Home

See individual sports page for specific information.

KHSAA Eligibility Rules and Parental Permission form

UHA Athletic Handbook

Hydration Tips from Mike Long

The summer training period is here and it’s time to begin thinking about Hydration for team practice.

Top Ten tips:

Drink early and often. Performance drops approx. when you are 2-3% dehydrated. So it doesn’t take much. Your thirst kicks in at around 2% So by the time you drink fluids you are dehydrated.
Check your hydration level in the a.m. Generally- if you do not have an urge to urinate, your dehydrated. If it’s dark in color- again your dehydrated.
Are you a heavy salty sweater? Light color salt stains on clothing? Then you must replenish you sodium loss. Add some a dash of salt to your meals. Chew on some salted sunflower seeds, eat some potato chips.
Have cold drinks readily available before, during and after practice. Stock up in fridge for when you get home. Pack a cooler to practice. Don’t depend on coach. Take care of yourself.
Weigh yourself before and after practice. Replace what lbs. you lose prior to your next practice.
Exercising in HOT weather: if you are not feeling well when practicing in the heat. Take a break. At least 10 min. rest in shaded area every 30 min. of activity in hot weather. If your mental focus starts dropping: STOP – REST- GET COOL!
You should be running NOW. Do not wait for practice to formally start when it’s hot.
Don’t waste your money on electrolyte strips. To get the recommended serving size is 6. That 6x the intense flavor and like 6 piece of gum in your mouth. Your better off with 4-5 balanced medium meals throughout the day.
Eat 2 different colored fruits and vegetables at every meal. That will help supplement your minerals, nutrients and electrolytes.
EAT BREAKFAST.

KHSAA Eligibility Rules and Parental Permission form

UHA Athletic Handbook

Hydration Tips from Mike Long

The summer training period is here and it’s time to begin thinking about Hydration for team practice.

Top Ten tips:

Drink early and often. Performance drops approx. when you are 2-3% dehydrated. So it doesn’t take much. Your thirst kicks in at around 2% So by the time you drink fluids you are dehydrated.

Check your hydration level in the a.m. Generally- if you do not have an urge to urinate, your dehydrated. If it’s dark in color- again your dehydrated.

Are you a heavy salty sweater? Light color salt stains on clothing? Then you must replenish you sodium loss. Add some a dash of salt to your meals. Chew on some salted sunflower seeds, eat some potato chips.

Have cold drinks readily available before, during and after practice. Stock up in fridge for when you get home. Pack a cooler to practice. Don’t depend on coach. Take care of yourself.

Weigh yourself before and after practice. Replace what lbs. you lose prior to your next practice.

Exercising in HOT weather: if you are not feeling well when practicing in the heat. Take a break. At least 10 min. rest in shaded area every 30 min. of activity in hot weather. If your mental focus starts dropping: STOP – REST- GET COOL!

You should be running NOW. Do not wait for practice to formally start when it’s hot.

Don’t waste your money on electrolyte strips. To get the recommended serving size is 6. That 6x the intense flavor and like 6 piece of gum in your mouth. Your better off with 4-5 balanced medium meals throughout the day.

Eat 2 different colored fruits and vegetables at every meal. That will help supplement your minerals, nutrients and electrolytes.

EAT BREAKFAST.