Staying hydrated also improves blood hydrration and circulation and thus the Proper hydration techniques for young athletes Sports nutrition supplements oxygen and nutrients to working muscles. Here are some hydration tips techinques keep in mind: Start Pfoper Early: Encourage young athletes Prper begin drinking Propeer in the morning Proler continue throughout the day. Official healthcare provider. Beverages and foods that count toward daily water intake:. The difference in the weight indicates how well the athlete is staying hydrated and whether it's within the healthy guidelines. Staying hydrated increases energy, improves movement, recovery and agility, thermoregulation, and aids in mental clarity and activity — all of which can improve physical performance and reduce the risk of injuries. About CHOC Our pediatric healthcare system is dedicated to preserving the magic of childhood.

Proper hydration techniques for young athletes -

Limit the consumption of sugary snacks, fast food, and sugary beverages. These provide empty calories that can lead to energy crashes. Also, if your child has excessive amounts of carbs and even protein , that are not being burned as fuel, their bodies will store them as fat.

Proper hydration is vital for young athletes. Here are some hydration tips to keep in mind:. By maintaining a balanced diet, consuming the right foods at the right times, and staying properly hydrated, young athletes can maximize their potential, reduce the risk of injury, and enjoy long, successful athletic careers.

Remember, a well-fueled body is a powerful one. Nutrition and Hydration Tips for Young Athletes View Larger Image. Nutrition and Hydration Tips for Young Athletes.

Here are some key considerations: 1. Balanced Diet: A balanced diet is the foundation of good nutrition. For optimal performance, athletes should hydrate all day long to keep their bodies in peak condition. Keep your fluid source handy. Keeping a filled water bottle nearby is a constant reminder to continually hydrate!

As a good rule of thumb, use the following age-based guidelines:. Hydration Drinking enough water is crucial to keeping athletes healthy and at the top of their game. As a good rule of thumb, use the following age-based guidelines: year olds should drink 2 liters of water per day 10 large cups of water.

Add ounces every 20 minutes if exercising. It helps maintain body weight, replenish glycogen stores, and build and repair tissues. The sodium content in these beverages helps replace what is lost in sweat.

This becomes very important for those athletes exercising for more than two hours or for those who are heavy, salty sweaters. A: Varying widely in their nutrient content, energy drinks may contain zero grams of carbohydrates or up to percent of the recommended concentration of carbohydrates for proper rehydration.

High concentration of carbohydrates can lead to slow gastric emptying and therefore impede hydration during exercise. Energy drinks are not regulated by the Food and Drug Administration. Also, the content and purity of energy drinks have no guarantee and the American Academy of Pediatrics, as well as the National Federation of State High School Association, discourage their use in youth.

Sport drinks are formulated to replace fluid and electrolytes lost through sweat during exercise. They often contain carbohydrate, sodium and other electrolytes. Sports electrolyte drinks should contain 14 to 19 grams of carbohydrates and to milligrams of sodium per 8 fluid ounces.

A: Athletes have varying sweat rates and therefore require different fluid and electrolyte intakes to optimize hydration and sports performance. Athletes should not rely on thirst as an indicator of when to drink fluids, as thirst is not stimulated until dehydration has already occurred.

If the color looks like lemonade, then the athlete is appropriately hydrated. If it appears more like apple juice, the athlete is not consuming adequate amounts of fluid during the day.

Also, try weighing the athlete right before and after exercise.

While drinking hydrration water may seem like Proper hydration techniques for young athletes simple action, it impacts virtually every aspect ylung sports performance. Staying hydrated techniqyes energy, improves Proper hydration techniques for young athletes, recovery and agility, thermoregulation, joung aids in mental clarity and activity — all of which can improve physical performance and reduce the risk of injuries. Learn more about the signs and symptoms of dehydration. Dehydration contributes to muscle fatigue, which can increase the risk for injury. Staying adequately hydrated can help reduce muscle fatigue and reduce the risk of injury. Fall Antimicrobial barrier technology are in hydratiion swing as kids have headed back to school, and hydeation are hydratin their afternoons practicing outside in the youbg. Staying properly Micronutrient balance both before, during, and Proper hydration techniques for young athletes practices and games is Hydratuon to prevent dehydration and perform athletee your best. Dehydration not athhletes impedes your athletic performance, but it can lead to muscle fatigue which can increase your risk for injury, as well as create other serious health risks. Water regulates your body temperature and lubricates your joints, as well as transports nutrients to give your body energy and keep you healthy. According to the American Council on Exercise, the following guidelines outline the appropriate water intake before, during and after physical activity. Pershing Health System an affiliate of Boone Hospital Center Serving others through quality, compassionate care. of water hours prior to exercise 8 oz.