Another reminder to hydrate

[BLWizzRanger]

I know this is late in the 'North of the 38th parallel' baseball season, but, just another reminder to hydrate everyone!  It bit me this morning where I left a game in relatively decent shape.  I noticed the symptoms and didn't push it.  The game was a 13-0 blowout and I missed the last inning on 10-run game.  The game was on turf, in the morning (11:25ish), my second of the day, overcast at first then sun, low 80's temp but 80+ dew point.  

My pre-game ritual started with a bottle of water the night before (I have certain reasons as to why my day-before ritual is limited and I don't push more on myself)  I did have a banana in the morning and had gatoraid as well, plus three bottles of water. So, I thought I would be good, but, it wasn't enough.

What got me off of the field was my shoulder blades and neck was as sore as all get out.  My helmet, Dynolite mask, and TW pads seemed very very heavy.  I had never experience this neck issue before nor notice the weight of my set up. I guess you can add in there the sweat collected in the helmet and TW pads as well.  My parents made me a heavy sweat producing kind of guy, that I curse them for.

From now on, I am starting to pre-game Pedialyte electrolytes powder in water to help me out.  

What are your pre-game hydration ritual?  Maybe I, and other who venture onto this topic, can learn some more....

Thanks!

 

[SeeingEyeDog]

The important lessons I have learned about hydration since having kidney stones 5 years ago...

1) You can't just pack a bunch of water and drink that during the game. Hydration starts 24 hours prior to game time. Given the number of games I work, this means I have water or Gatorade at my side AT ALL TIMES and I am sipping every few minutes throughout each day leading into a game.

2) My personal rule is...if I don't bring fluids home, I didn't take enough fluids. I also make sure to drink water and or Gatorade on the way home.

3) A bucket full of ice and water with a chamois cloth is very refreshing on a hot day.

4) When I am on the bases and the temp is 90+, I do NOT wear an undershirt. (This will show sweat stains so, choose your times and places carefully.)

5) As important as hydration is, so is food. Nothing heavy, not a big portion. But, in between games, my go to snacks are: a turkey and cheese sandwich, apples, bananas, grapes, watermelon, cantaloupe, protein/granola bar and trail mix.

6) Take care of yourself and take care of your partner. Watch for inattentiveness and unusually low energy such as failing to rotate...check with them. Was that a rotation? Why or why not? (It's not about the missed rotation, it's about assessing your partner's cognitive function and their ability to continue to be on the field.) If you are unsure, just remember...you should be the one to call your partner's significant other/family if they suffer a serious medical situation so, try to get your partner off the field before that is necessary so you don't have to make that phone call.

~Dawg 

[jimurrayalterego]

7 minutes ago, SeeingEyeDog said:

The important lessons I have learned about hydration since having kidney stones 5 years ago...

1) You can't just pack a bunch of water and drink that during the game. Hydration starts 24 hours prior to game time. Given the number of games I work, this means I have water or Gatorade at my side AT ALL TIMES and I am sipping every few minutes throughout each day leading into a game.

2) My personal rule is...if I don't bring fluids home, I didn't take enough fluids. I also make sure to drink water and or Gatorade on the way home.

3) A bucket full of ice and water with a chamois cloth is very refreshing on a hot day.

4) When I am on the bases and the temp is 90+, I do NOT wear an undershirt. (This will show sweat stains so, choose your times and places carefully.)

5) As important as hydration is, so is food. Nothing heavy, not a big portion. But, in between games, my go to snacks are: a turkey and cheese sandwich, apples, bananas, grapes, watermelon, cantaloupe, protein/granola bar and trail mix.

6) Take care of yourself and take care of your partner. Watch for inattentiveness and unusually low energy such as failing to rotate...check with them. Was that a rotation? Why or why not? (It's not about the missed rotation, it's about assessing your partner's cognitive function and their ability to continue to be on the field.) If you are unsure, just remember...you should be the one to call your partner's significant other/family if they suffer a serious medical situation so, try to get your partner off the field before that is necessary so you don't have to make that phone call.

~Dawg 

I'm an old lizard. Only need a beer the night before and coffee before an AM game. Normal hydration for a PM game. It might be a myth but some dehydration climatization worked for me as a runner. But, one of our guys started feeling bad due to heat and his partner kicked him off the field and called his wife to pick him up. Wife came and he told her to take him home he was going to lay down and take a nap. She said no and took him to an ER. Admitted for a kidney issue. Doctor said if he had taken a nap he might not have woken up. 

[Velho]

I get migraines (that are getting much better) and have some nerves issues so I probably over do it but, during the season when I'm doing 3-6 games a week while also lifting (at a lighter level than offseason), I do some LMNT electrolytes at waking and before bed. That's on top of doing them in game as well. We can get hot here in San Jose but not the AZ max temp/low humidity of high dew points (I never plan to live in humidity again after living in Hotlanta).

The biggest contribution I have is to echo some of the above:

1) It starts a day or two earlier. The one major episode I had was doing a game after a 2 day migraine where I ate and drank almost nothing before a game.

2) Don't be the stubborn bastard that most of us can be. The above was only 80 but humid (for here) and the last inning I tapped out and went and sit in the dugout. I should have done that about 2 innings earlier.

 

[Thatsnotyou]

I’m a big fan of Nuun tablets. You need more than water to stay properly hydrated. As others have said, go in hydrated and then keep it rolling. 
 

The other thing I do is take teams up on their offer for drinks. I always used to turn this down. Now if they have extra Gatorade or water to offer, I’ll take it. Or I’ll ask if someone can re-fill a bottle at a fountain or whatever as to not delay the game and make sure I keep hydrating. I’m not shy about it anymore when it’s 90+. You only have so much on the field/ability to re-fill, so I take people up on the help. They know we’re taking the worst of it out there. 

[BLWizzRanger]

While I started this about hydrating, what would be nice as well, is a shading area down the lines and somewhere behind homeplate so that we can get out of the sun for one or two minutes between innings.

A slightly larger overhang at the ends of the dugouts, where we arent in them, but can get under the overhang. A curtain strategically placed on an upper fence to project the shade one, two, or three feet onto the field. Maybe a flap that can be easily raised and lower to give the moment of shade for us.

It might be as easy as filling the gaps between the lights on the light pole as I have used the shading from such to help. But the shade is spotty as they are now erected.

Pipe dreams...


Sent from my SM-F721U1 using Tapatalk

[boyinr]

52 minutes ago, Thatsnotyou said:

I’m a big fan of Nuun tablets. You need more than water to stay properly hydrated. As others have said, go in hydrated and then keep it rolling. 

My daughter got me into these.  Between umpiring and working out these are a good supplement. I have also used LMNT but, I like the NUUN better.  

[JonnyCat]

Hydration should be a part of your everyday life, all day everyday. You can look up online the recommended daily intake of water and decide how much is right for you. Hint, It's way more than you think. But you should be hydrating always prior whether you're going to work a game, or anything else. Gorging water right before a game is probably not helping you that much. It should be incorporated into your lifestyle. You'll see a difference, particularly with body weight.

And what do you need to keep you hydrated? Water. I have said this on another thread, most people don't need any other fluids besides water. Most sports drinks are loaded with sugar and are terrible for you. Yes, they taste good, but that's about the only benefit. Most of us are not elite athletes exerting massive amounts of energy during a competition or event. We don't need to replenish "electrolytes". Proper diet, exercise, and water is the best thing for you. You'll get all you need from doing that. Most athletes, especially kids, are just fine with a regimen of water.

I try to follow a strict water intake plan everyday, regardless of my level of exertion. If I do this, I never have to worry about "hydrating" prior to a game. When I do this, the heat generally doesn't bother me.

JMO and do what you want, but water is the best source of hydration for the human body.

[MadMax]

45 minutes ago, JonnyCat said:

JMO and do what you want, but water is the best source of hydration for the human body.

Surely, but what's in the water matters. 

You need electrolytes and minerals, among them potassium and magnesium. "Distilled" or "purified" water is devoid these, packaged and served up in stupid-cheap plastic bottles. Your cells are in need of these substances, and are constantly parsing thru the fluids that your digestive and circulatory systems serve up; the overabundance of "neutralized" water does nothing but dilute the presence of those necessary substances in those systems. It's the difference between floating 100 nerf balls – which you need – in a tub versus a tanker truck... or a pool... or a small lake. 

"So the answer is, get a bunch of PowerAdes, or Monsters, or RedBulls, or... " NO!  Those are loaded with synthetic flavors and sugars to satisfy a dopamine craving (a whole other discussion sometime), and give a "false boost" or "false euphoria" effect. A number of you guys have listed out "dry" additives, and you're completely on the right track. 

15 hours ago, Velho said:

The biggest contribution I have...

And it's valuable. But here comes my biggest contribution... 

On 5/17/2025 at 5:47 PM, MadMax said:

The more heat you generate, and retain, the more fatigued you get. 

Armor which, again in typical fashion, is oversized and poorly fit to the wearer. 

Why? Why do we settle for protective gear that is still – nearly 30 years on – dependent upon heavy, unventilated plastic (ABS) and upholstery (open-cell sofa-cushion) foam??!! All these items do is suppress your body's ability to expunge heat. That heat is most effectively transported within water, which is why you sweat. Then, that sweat is supposed to evaporate, and the heat dissipates. This happens cyclically, thru osmosis – water will travel from where it is to where it was (or no longer is). Thus, if your gear (clothing) is holding all that water / moisture, then how is your body supposed to expunge the sweat (water) it has building up, and all the heat with it??!

I am not advocating or pushing you to buy all new gear. More to the point, I want you all to (re)consider what comprises and constitutes your gear, how it functions, and what materials are involved (and especially what a manufacturer is pricing it at vs. what it is actually worth; IOW, to say, logos and brands mean nothing) when you're cataloging and evaluating your gear and uniform arsenal, or advising / influencing other umpires choosing new gear!

 

[The Man in Blue]

Some of this will be echoes of what has been said, and none of it is scientific.  This is all TMIB anecdotal evidence.

I remember hitting the grocery store one day before a weekend tournament in Mississippi. I was stocking up on Body Armor Lytes and a few regular BAs.  I like these because of the coconut water base and they do not contain any of the artificial sweeteners I cannot have.  An elderly lady was loading her cart with Gatorade and asked me what the difference was.  We got to talking and I found out her husband had surgery and the doctor told her to make sure he had plenty of electrolytes.  I pointed out the sugar content in Gatorade and suggested she may want Pedialyte for him instead (he was also diabetic and not active).  Like Max said . . . what is in it?  Gatorade has marketed itself into a dominant but wholly unneeded position of "sporty KoolAid."

As for the powder additives, I can't swear they do much, but I have become a fan of Liquid IVs. If nothing else, they give me some flavor to break up the constant water flow and keep me drinking.  I find the one pouch to one bottle to be a bit strong for me, but I will typically toss one in my jug and find that sufficient.  I will also mix the Body Armors with my water as well. 

Dawg gets a HUGE thumbs up from me for pointing out that FOOD is also a valuable way to hydrate on these days.  I've taken a few weeks off, but the last tournament I did kicked my ass and it wasn't because I wasn't drinking.  I drank too much and didn't eat enough.  I was changing sites and thought "Oh, I'll just grab something on the way."  That was my second mistake.  I usually pack a cooler.  Fresh fruits and vegetables make great "little bites" with bonus water content -- watermelon, cucumbers, pineapple, grapes, tomatoes, and so on.  I also like throwing frozen fruit in my water jug instead of ice cubes.  In addition to those, I usually pack turkey lunch meat and some cheese sticks or cubes.  I do pack something sweet also (peanut butter granola bars or Nutty Bars), just to help take that craving off during the day.  Eat a LITTLE something between each game.

Sip a bit EVERY 1/2 inning.  Do not wait until you are thirsty and go guzzle.  Small amounts, constant flow.

BLWizzRanger . . . The sun is a silent enemy.  We think about the heat and the humidity, but the sun and UV are just as big of an enemy.  Just getting it off our skin for a bit can make a huge difference.   I hate wandering over by the fence or *gasp* the dugout, but if that is the only shade, get there.  I have long wondered about a way to set something up for us that doesn't interfere with the field.

On that same note, I have written on here before about wearing proper long sleeves (not just your long sleeved shirt) as a weapon against the sun.  People will look at you funny and will ask you, but I assure you it can make a world of difference.  Look into long sleeve sunshirts or cooling sleeves (these can be found in "skin" approximate tones).

Finally . . . in my field side cooler (which I HATE carrying) . . . Ice, water, and a healthy splash of wintergreen rubbing alcohol to keep a couple of cool towels wet and refreshing; a dry towel on top; sunscreen kept in the ice water; and aloe (after sun) kept in the ice water.  

 

 

 

[jimurrayalterego]

8 minutes ago, The Man in Blue said:

 

On that same note, I have written on here before about wearing proper long sleeves (not just your long sleeved shirt) as a weapon against the sun.  People will look at you funny and will ask you, but I assure you it can make a world of difference.  Look into long sleeve sunshirts or cooling sleeves (these can be found in "skin" approximate tones).

So a long sleeve shirt is appropriate for cool weather and we have our choice of shirts. A long sleeve shirt is not appropriate for hot weather because the sleeve is designed to keep you warm. @MadMax might know if pro umps are wearing something not available to the hoi polloi. So in the meantime I advise our chapter's guys that we don't care what color sleeve they use to protect their arm from the sun. But others do care. What color do they want on the arm. As you say, even skin color is available as a cooling sleeve but I don't even trust their SPF when they come from China.

 

 

 

So a long sleeve shirt is appropriate for cool weather and we have our choice of shirts. A long sleeve shirt is not appropriate for hot weather because the sleeve is designed to keep you warm. @MadMax might know if pro umps are wearing something not available to the hoi polloi. So in the meantime I advise our chapter's guys that we don't care what color sleeve they use to protect their arm from the sun. But others do care. What color do they want on the arm? As you say, even skin color is available as a cooling sleeve but I don't even trust their SPF when they come from China.

[834k3r]

13 hours ago, The Man in Blue said:

As for the powder additives, I can't swear they do much, but I have become a fan of Liquid IVs. If nothing else, they give me some flavor to break up the constant water flow and keep me drinking.  I find the one pouch to one bottle to be a bit strong for me, but I will typically toss one in my jug and find that sufficient.

I'm a Liquid IV guy as well--and I also think they're too strong when mixed as it says on the packaging. I have multiple insulated bottle/jugs (more detail below)--and I find Liquid IV at about 1/2 strength (when compared to the packaging--two packets in a 64 oz bottle) works for me.

13 hours ago, The Man in Blue said:

Dawg gets a HUGE thumbs up from me for pointing out that FOOD is also a valuable way to hydrate on these days.

This is my biggest area for improvement. I will have granola bars in my truck, but I think--as @SeeingEyeDog points out--food that helps hydrate is where I'm lacking in between games.

13 hours ago, The Man in Blue said:

Sip a bit EVERY 1/2 inning.  Do not wait until you are thirsty and go guzzle.  Small amounts, constant flow.

This. When I'm working the plate, I even work this in to my timing for F1 warm ups. If I finish taking a drink and F1 hasn't started throwing, F1's down to 4 warm ups, counting down from there.

As to the bottles, I usually take three insulated 64-ounce bottles--each with 2 Liquid IV packets in it--to a double header. One for bases, one for plate, one for in between games. However, during hot games when I'm behind the plate, I finish the 64-ounce bottle by the 5th or 6th inning. Definitely not optimal. In an attempt to fix that shortcoming, I recently got a gallon jug that I'll take behind the plate. Haven't had a chance to try it out yet.

I'll add this. Recently worked a game with a partner who's done games up to the D3/NAIA level, and his game behind the plate was...not normal. He wasn't as crisp as I've seen (lots of HOK when in the slot, which he typically does not do). After the game, he admitted that from the 3rd inning he was struggling. We talked more and he went on a hike with a 50-pound ruck the night before. Point is--if you're working a game that's going to be hot (ambient or heat index), watch your physical activity the day before, and hydrate accordingly.

[Mussgrass]

As far as hydrating the day before, how do you handle the nighttime bathroom trips? I would think most of us on here are of the age that deal with that.

[BLWizzRanger]

50 minutes ago, Mussgrass said:

As far as hydrating the day before, how do you handle the nighttime bathroom trips? I would think most of us on here are of the age that deal with that.

I sleep in the bathtub. It saves a lot of time walking to the tub and cleanup.  Just kidding....

 

So, how much adding electrolytes to my water is too much?  I think the answer is that its never too much, but, just in case.

A followup to the OP, as mentioned, I used Pedialyte powders during the day.  Three games, two plates at the backend of the three. One bottle an hour before, one bottle per game, and small bottle of gatoraid between games.  No need to relieve myself either so I pretty sure I sweated most of it out.  The only issue I had was hearing from the fans that I wasn't treating them right since they 'saved my life' the game before. No seriously. They said that. But, that's another story off topic. lol

Yeah, no issues and I felt great and focused.       

[The Man in Blue]

On 7/20/2025 at 8:42 PM, jimurrayalterego said:

So a long sleeve shirt is appropriate for cool weather and we have our choice of shirts. A long sleeve shirt is not appropriate for hot weather because the sleeve is designed to keep you warm. @MadMax might know if pro umps are wearing something not available to the hoi polloi. So in the meantime I advise our chapter's guys that we don't care what color sleeve they use to protect their arm from the sun. But others do care. What color do they want on the arm? As you say, even skin color is available as a cooling sleeve but I don't even trust their SPF when they come from China.

Personally, I view extreme heat the same as extreme cold … when it hits that point, taking care of yourself is what matters most.

Until we get something designed for this purpose, we have to make do with what we can.  Just don’t be a total jackwagon about it. Stay simple and try to match your uniform as best as you can. Otherwise, neutral subdued colors (white, light grey). 

[dumbdumb]

On 7/20/2025 at 8:16 PM, MadMax said:

Surely, but what's in the water matters. 

You need electrolytes and minerals, among them potassium and magnesium. "Distilled" or "purified" water is devoid these, packaged and served up in stupid-cheap plastic bottles. Your cells are in need of these substances, and are constantly parsing thru the fluids that your digestive and circulatory systems serve up; the overabundance of "neutralized" water does nothing but dilute the presence of those necessary substances in those systems. It's the difference between floating 100 nerf balls – which you need – in a tub versus a tanker truck... or a pool... or a small lake. 

"So the answer is, get a bunch of PowerAdes, or Monsters, or RedBulls, or... " NO!  Those are loaded with synthetic flavors and sugars to satisfy a dopamine craving (a whole other discussion sometime), and give a "false boost" or "false euphoria" effect. A number of you guys have listed out "dry" additives, and you're completely on the right track. 

And it's valuable. But here comes my biggest contribution... 

Why? Why do we settle for protective gear that is still – nearly 30 years on – dependent upon heavy, unventilated plastic (ABS) and upholstery (open-cell sofa-cushion) foam??!! All these items do is suppress your body's ability to expunge heat. That heat is most effectively transported within water, which is why you sweat. Then, that sweat is supposed to evaporate, and the heat dissipates. This happens cyclically, thru osmosis – water will travel from where it is to where it was (or no longer is). Thus, if your gear (clothing) is holding all that water / moisture, then how is your body supposed to expunge the sweat (water) it has building up, and all the heat with it??!

I am not advocating or pushing you to buy all new gear. More to the point, I want you all to (re)consider what comprises and constitutes your gear, how it functions, and what materials are involved (and especially what a manufacturer is pricing it at vs. what it is actually worth; IOW, to say, logos and brands mean nothing) when you're cataloging and evaluating your gear and uniform arsenal, or advising / influencing other umpires choosing new gear!

 

that does it. i am going out and getting a powder blue shirt with no tshirt underneath, and getting the balloon and working the slot with it, just like you guys wearing the inside chest protectors do, and carrying several canteens of pickle juice to revive myself if needed in my ball bag, since i can store baseballs in the pouch sewn into the balloon.

[MadMax]

2 hours ago, dumbdumb said:

i am going out and getting a powder blue shirt with no tshirt underneath,

Really, DD, I took you for an Elbecco kind of guy, or at least a lotta Cream shirts when it’s (super) sunny… 

2 hours ago, dumbdumb said:

and getting the balloon and working the slot with it,

Getting? You mean breaking it out of storage? 

And everyone knows that the balloon was made for the Scissors. ✂️ 

[Velho]

[BLWizzRanger]

Is this for softball? Because, that's.... that's not navy.

[The Man in Blue]

6 hours ago, dumbdumb said:

that does it. i am going out and getting a powder blue shirt with no tshirt underneath, and getting the balloon and working the slot with it, just like you guys wearing the inside chest protectors do, and carrying several canteens of pickle juice to revive myself if needed in my ball bag, since i can store baseballs in the pouch sewn into the balloon.

 

Don't forget to firmly plant your rollout cooler in a conspicuous place that is in play.

[The Man in Blue]

4 hours ago, MadMax said:

Really, DD, I took you for an Elbecco kind of guy, or at least a lotta Cream shirts when it’s (super) sunny… 

Getting? You mean breaking it out of storage? 

And everyone knows that the balloon was made for the Scissors. ✂️ 

 

An unbuttoned Elbecco . . . air flow.  

 

Max, are you shaming the cream?!  My only issue is it gets dirty (ok, I get dirty) easily.  I never really cared for it or appreciated it until I went south.  (NOTE: This shirt is worn with black hats and ball bags, NOT NAVY.) 

 

[concertman1971]

On 7/20/2025 at 6:17 PM, The Man in Blue said:

proper long sleeves (not just your long sleeved shirt) as a weapon against the sun.

I heard a company offered skin-tone arm sleeves that were 3/4 length, moisture-wicking AND SPF 50. Take a guess how many umpires purchased these?

 

Also, lets not forget lip balm with an SPF rating. it will suck to be old and have the lips removed due to never taking care of them.

[Thatsnotyou]

1 hour ago, The Man in Blue said:

 

Don't forget to firmly plant your rollout cooler in a conspicuous place that is in play.

I get you’re joking, but I don’t feel bad about having a water bottle or whatever on the field. I don’t want it in a dugout…ever. Our options are extremely limited at that point. 

[The Man in Blue]

6 hours ago, concertman1971 said:

I heard a company offered skin-tone arm sleeves that were 3/4 length, moisture-wicking AND SPF 50. Take a guess how many umpires purchased these?

Skin tone ✅

Moisture Wicking ✅

SPF 50 ✅

3/4 length 

[concertman1971]

1 hour ago, The Man in Blue said:

3/4 length

from the wrist to the top of the bicep. Been wearing them for years now!