https://www.accuweather.com/en/weather-news/experts-share-nutrition-tips-for-reducing-heat-illness-risk-among-youth-athletes/328910 Dr. Matt Tanneberg, Chiropractor, owning and operating Body Check Chiropractic & Sports Rehabilitation in Scottsdale, AZ. Experts Share Nutrition Tips for Reducing Heat Illness Risk Among Youth Athletes with Dr. Matt Tanneberg for Accuweather. Dr. Matt Tanneberg, an Arizona-based sports chiropractor and certified strength and conditioning specialist, recommended drinking at least half the body’s weight in ounces to maintain safe hydration levels. For example, a 200-pound individual would require at least 100 ounces of water daily, Tanneberg said. In hotter areas like Arizona, an athlete may need to drink up to three-quarters of their body weight in ounces in order to maintain proper hydration, according to Tanneberg. Even mild levels of dehydration can put athletic performance in jeopardy, according to the CDC. Experts agree that an athlete should fuel up on more carbohydrates, fluids and electrolytes as the level of activity increases. “The best thing to have is enough water," Tanneberg said. “Added electrolytes will help to replenish your body.” He suggested bananas as a great source of electrolytes to ward off cramping and light-headedness.