Hydration for Young Athletes

April 30, 2018 Written by

Hydration for young athletes is more important than you may realize. A drop in hydration can not only affect performance, but can also result in headaches and a decrease in their cognitive performance.

Is your young athlete staying hydrated? Guess what? Thirst is not a reliable sign of proper hydration (for kids or adults).  Experts recommend that young athletes drink plenty of water before a workout and every 15 to 20 minutes during a workout to maintain proper hydration, especially in hot summer months.

Make sure your young athlete stays hydrated during games and practices!

hydration young athletesHydration Tips for Young Athletes

✔Good hydration should begin early in the day before they even set foot on the playing field.

✔Drink plenty of water during the day leading up to a game or practice, especially in the two to three hours before start time.

✔Continue to drink during the game or practice (about 1/2 cup every 15 minutes) and afterward to re-hydrate after sweat loss.

✔Water should be the young athlete’s “go-to” drink for exercise that’s under 60 minutes.

✔Training sessions over an hour may require a drink to replace electrolytes lost through heavy sweating, such as coconut water (just watch out for those sneaky sugar-filled “sports” drinks that claim to be healthy).

Read more: “Importance of Staying Hydrated

 

Dehydration can be dangerous. Prevention is key.

Hydration Guidelines for Young Athletes

Before a Workout (1-2 Hours)

4-8 oz. for children ages 6-12
8-16 oz. for young adults ages 13-18

Right Before a Workout (10-15 Minutes)

4-8 oz. for children ages 6-12
5-10 oz. for young adults ages 13-18

During a Workout (Every 20 minutes)

5-10 oz. for children and young adults ages 6-18 (depending on weight)

After a Workout (Within Two Hours)

24 oz. for every pound of weight lost

Signs of Dehydration

According to WebMD, a few of the early symptoms of dehydration in young children include:

  • A dry mouth and/or sticky saliva
  • Little urine output and/or urine that is dark yellow
  • Irritability

Talk to your children about the importance of hydration for young athletes and get them involved by helping to pick out their own BPA-free reusable water bottle.

Find out more nutrition tips on our Foundation Nutrition blog.

Categories

Search

Looking for something specific? Search here and hit enter.

Follow

Get every new post on this blog delivered to your Inbox.

Join other followers: