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How’s Your Hydration? A New Tool from UConn Researchers Helps Athletes Find Out

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Researchers at the Korey Stringer Institute (KSI) in the College of Agriculture, Health and Natural Resources (CAHNR) have created an open-access document to help athletes, coaches, and parents understand the latest research on hydration’s impact on athletic performance and recovery.

This work was published and is available for free in the Open Access Journal of Sports Medicine.

“This paper intended to take a lot of the scientific literature and put it into consumable format for any user, even if they don’t have an expertise in health, so they can get a good idea of how to implement hydration monitoring and strategies,” says Rebecca Stearns, associate professor-in-residence in the Department of Kinesiology, chief operating officer at KSI, and one of the authors on the paper. Lawrence Armstrong, professor emeritus, was the lead author.

Synthesizing data from 16 human field studies, the paper highlights known biomarkers related to hydration such as body mass changes, thirst rating, urine specific gravity (a measure of the ratio of water to particles of waste processed by the kidneys), and urine color.

“A lot of the hydration literature is very multifactorial and it’s on a very individual level, which is why it becomes very complicated very quickly,” Stearns says. “You have multiple indicators, and you have a lot of individual factors that go into what somebody truly needs, and this is trying to pull all that information together in, hopefully, a way that can be utilized by the end user.”

The paper includes sections on hydration strategies to ensure athletes are properly hydrating during exercise and before games, which is particularly important in sports like soccer or field hockey where players don’t have frequent water breaks.

Proper hydration ensures athletes are able to perform at the top of their game, and protect their health as dehydration can cause headaches, lightheadedness, and heat exhaustion.

The article includes specific data on individual sports including football, running, soccer, wrestling, and martial arts.

The paper also emphasizes the importance of not overhydrating. Overhydration can lead to a condition known as exertional hyponatremia which can cause nausea, vomiting, lightheadedness, headaches, and even collapse, seizure, or coma in extreme cases.

While the paper is focused on proper hydration as it relates to athletes specifically, many of the lessons are relevant for everyone.

“I hope that, while some of the information is sports-specific, a lot of the indicators to help track or assess hydration markers are things anyone can use,” Stearns says.

This paper also highlights the work that still needs to be done in the field of hydration and athletic performance. For example, most studies have focused on endurance sports like soccer, but the science is beginning to show that hydration plays a key role in strength-based exercise as well.

Another critical gap in this field is that the vast majority of studies have been done in males. This not only underserves female athletes, but women laborers and warfighters, occupations that are especially susceptible to the dangers of dehydration and heat-related illnesses. In the studies represented in the review paper, there were 472 male participants compared to 169 female participants.

“We are making massive assumptions about females at this point in terms of fluid needs and fluid dynamics that may fluctuate much more in a female individual than a male,” Stearns says. “That is an area that we are seeing expand right now and certainly an area that is going to matter in the future.”

 

This work relates to CAHNR’s Strategic Vision area focused on Enhancing Health and Well-Being Locally, Nationally, and Globally.

Follow UConn CAHNR on social media



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Purdue Volleyball Adds ACC All-Freshman Outside Hitter to 2026 Roster

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Purdue has added a young star to its 2026 roster via the transfer portal. The Boilermakers landed a commitment from former Georgia Tech outside hitter Mimi Mambu. She comes to West Lafayette with three years of eligibility remaining.

Mambu spent her freshman season with the Yellow Jackets and was named to the ACC All-Freshman Team. She averaged 2.923 kills per set and hit .155 for the year. The 6-foot outside hitter also totaled 48 blocks and averaged 1.067 digs per set.

“What a wonderful Christmas gift to get the commitment from a smart and dynamic student-athlete,” coach Dave Shondell said in a statement. “We’re excited to have this hard-hitting high-flyer join our team after such a strong first season at Georgia Tech where she helped lead them to an NCAA tournament appearance. We watched Mimi play in high school and knew she would be a special player. Mimi learned so much about our program from Kash [Akasha Anderson] and Isabelle Bardin who are good friends from the D.C. area.”

Shondell saw Mambu up close during the 2025 season. On Sept. 3, the Boilermakers hosted Georgia Tech in the Stacey Clark Classic. The Yellow Jackets won the match 3-1, and the freshman hitter ended the evening with 10 digs and seven kills.

Georgia Tech ended the year with a 16-14 record.

Mambu will likely fill a void left by Purdue senior Akasha Anderson, who proved to be one of the top hitters last season. After transferring in from Michigan State, the senior averaged 2.911 kills per set and had a .282 hitting percentage. She only got better as the season progressed.

Mambu will join a talented and experienced roster in West Lafayette. She joins All-Big Ten selections Kenna Wollard and Grace Heaney at the pin-hitter spots. She will also be playing alongside All-Big Ten setter Taylor Anderson and All-Big Ten honorable mention libero Ryan McAleer.

Purdue closed out the 2025 season with a 27-7 record and a trip to the Regional Final round of the NCAA Tournament.

Mambu had ups and downs

Mackey Arena hosts the NCAA volleyball match between the Washington Huskies at the Purdue Boilermakers

Mackey Arena hosts the NCAA volleyball match between the Washington Huskies at the Purdue Boilermakers | Chad Krockover / For The Journal & Courier / USA TODAY NETWORK via Imagn Images

As any freshman might, Mambu had some highs and lows throughout her freshman campaign. She reached a double-digit kill total in 13 of Georgia Tech’s 30 matches.

Mambu also had some off days, though. On five occasions, she ended a match with a negative hit percentage. Three of those came against Louisville, Pitt, and Purdue, all of which made deep runs into the NCAA Tournament.

Mambu is a tremendous athlete with high-flying ability and a strong arm. The biggest focus for Shondell and the Boilermakers will be to develop some consistency, but Purdue’s coaching staff has proven it can correct some of those issues.

Plus, with a full year of college volleyball now under her belt, Mambu is likely to show major improvement from her freshman to sophomore season.

Get top Boilermakers stories, expert analysis, and can’t-miss moments straight to your inbox for free by signing up for the Purdue Boilermakers on SI newsletter!

Related stories on Purdue volleyball

PURDUE FRESHMAN HITS TRANSFER PORTAL: One of Purdue’s freshmen from the 2025 recruiting class entered the NCAA transfer portal and has already found a new home. CLICK HERE





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Cougars come back to win Pop-Tarts Bowl 25-21 over Georgia Tech – BYU Athletics – Official Athletics Website

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Fourth Quarter

On second-and-nine, Bachmeier found Roberts in a tight window for a gain of 18. Damuni added four yards, and on third down, Roberts caught a 7-yard pass to move the chains. Bachmeier and Ryan connected for the seventh time, this time for 13 yards to pin BYU at the Yellow Jacket six-yard line. After Kingston recorded a four-yard carry, Nawahine took the direct snap and plowed into the end zone. Keeping the offense on the field to go for two, Bachmier rushed it into the end zone to cut the deficit to three.

BYU forced the game’s first three-and-out. Kingston returned the punt 34 yards to set BYU up at its 45.

Bachmeier pitched to Damuni for a gain of five on first down. The freshman running back gained one yard on the next play, but the Cougars were unable to convert on third-and-four, and Vander Haar and the punting unit returned to the field, resulting in the second three-and-out of the game.

An illegal snap penalty pushed Georgia Tech back to its four-yard line. On second-and-14, King hit Rutherford for a gain of 12, and then another illegal snap penalty was enforced on the Yellow Jackets to set up third-and-seven. Haynes got just short of the line of gain before Glasker and Tanner Wall tackled him to force a punt. Kingston returned the punt four yards and set BYU up at its own 30 with 5:44 on the clock.

Following two incomplete passes, Bachmeier found Kingston at the BYU 34, and he advanced to the 43-yard line to grab the first down. Phillips secured a 14-yard pass from Bachmeier, and then Kingston caught a 15-yard pass to cap three consecutive first downs. After an eight-yard pass to Ryan to the Georgia Tech 20, the running back room led the way, kick-started by Nawahine picking up nine yards with a hurdle over a defender. Bachmeier passed to Damuni for a gain of seven, and then the Providence, Utah product powered into the end zone for his first career touchdown. Alongside Ferrin’s extra point, the Cougars took the lead, 25-21 with two minutes left.

Ferrin’s kickoff was returned 13 yards to pin Georgia Tech at its 21. Nusi Taumoepeau and Lutui hurried King and his pass fell incomplete on first down. On the next play, King lost the ball on a low snap but recovered his fumble for a loss of five yards. On third-and-15, another pass fell incomplete, forcing fourth-and-15. On the play, King went deep to Rivers for a gain of 66 at the BYU 18 with 52 seconds on the clock. The defense held the Yellow Jackets to three-straight incomplete passes, setting up fourth down with 14 seconds remaining. King attempted to hit Haynes in the end zone but his pass was intercepted by Johnson to seal the Pop Tarts Bowl victory 25-21.



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Kats take care of Biblical Studies 117-57

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HUNTSVILLE — Sam Houston bounced back from a loss in the Conference USA opener to wrap up nonconference action with a 117-57 victory over the College of Biblical Studies at Johnson Coliseum on Sunday.
 
The Bearkats (8-4) controlled the temp on both ends of the court, shooting close to 60 percent while limiting the Ambassadors to 31 percent. Sam Houston used its height advantage to dominate the paint, outscoring Biblical Studies 62-12 and outrebounding the Houston area team 66-29.
 
Isaiah Manning led the Kats with a career-high 27 points to go along with 10 rebounds for his first career double-double. Freshman Jacob Walker also scored a new career high with 24 points, Veljko Illic added 16 points and nine boards, freshman Matt Dann chipped in a career-high 12 points, freshman Jacoby Coleman finished with 11 and Damon Nicholas Jr. had 10.
 
Sam Houston built a huge first-half lead and never looked back.
 
The Kats went on a 10-0 run thanks to back-to-back 3s by Walker and Manning, who added a pair of layups to grab a 23-10 advantage. Dann punched in consecutive dunks after a free throw and a two more layups by Nicholas to cap the run at 19-0 to put the game away early as the Ambassadors went more than seven minutes without scoring.
 
Sam Houston shot a blistering 66 percent from the field in the first half, making 25 of 40 shot attempts. The Bearkats also held Biblical Studies to just 23 percent shooting to build a commanding 59-21 lead at the break.
 
Conference USA action resumes Jan. 2 when Sam Houston heads to Bowling Green, Kentucky to face WKU at 4 p.m. on ESPN+.
 



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Texas A&M star Ifenna Cos‑Okpalla signs with League One Volleyball

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Dec. 28, 2025, 12:20 p.m. CT

At the end of the season, after some of the adrenaline from the Texas A&M championship run had subsided, head coach Jamie Morrison revealed that a few players on his roster would have the opportunity to compete at the next level. While he didn’t name names, we had a pretty strong idea of which standout athletes he was referring to.

On Sunday morning, it was officially announced that senior middle blocker and 2025 NCAAVB Champion Ifenna Cos-Okpalla signed a professional contract to play with League One Volleyball (LOVB) Salt Lake. She joins senior opposite Logan Lednicky in the league, who recently signed with LOVB Houston. Cos-Okpalla was also drafted by MLV but ultimately chose to pursue her career with LOVB. We knew a move was coming soon after the news broke that she had signed with Valor Sports Agency just days before this announcement.





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Deaf volleyball coach speaks volumes (video)

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Sherry Bryant was born deaf, but that hasn’t stopped her from becoming a wife, mother and volleyball coach for Copper Sky Multigenerational Center’s youth volleyball league.

Bryant can’t hear and she doesn’t speak, but she uses hand gestures and written notes to communicate with players. During practice, she is often in the action pointing players to proper positions and cheering on successful plays.

Her desire to coach stems from more than her love of the game. She is able to spend time with her daughter on the court and show that deaf people are not limited.

“My daughter plays, and I feel it benefits her and the girls,” Bryant said. “If there are no volunteers, there might be no one to coach. Another reason is to show deaf people can do it.”

From time to time, Bryant’s players are unable to understand their coach’s instructions.

“This is my first (coaching) experience,” Bryant said. “My assistant coach (Nikki Lucchesi) helps me a lot. She speaks to the players.”

For Copper Sky Sports Coordinator David Aviles, picking Bryant to coach was simple.

“When you run a sports program there are times you run low on coaches,” Aviles said. “I reached out to the parents for the girls, and [Bryant] volunteered. She’s done a great job and really enjoys it.”

Bryant’s team won its first game. The players were attentive to her instructions.

“It’s inspirational for the kids to see that she’s out there coaching,” Aviles said. “She takes a hands-on approach and plays with them. It seems to be working well.”

This story appeared in the February issue of InMaricopa News.



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