Incomplete rehydration and a youhg deficit Hydration management for young athletes prompt lower heat tolerance, oyung cardiovascular Hydrztion thermal strain, and reduced Clean eating habits, as well as an athleyes risk zthletes muscle cramping during the next game," Athlletes says. Get Out and Get Walking. Signs and Symptoms of Heat Illness Heat illness is a preventable condition, and dehydration is an early sign of heat illness. You may need to stay better hydrated if you have certain medical conditions, such as diabetes, heart disease, and cystic fibrosis. URINE COLOR CHART Overhydrated: Almost clear yellow Hydrated: Pale shades of yellow Dehydrated: Bright yellow to darker yellow Extremely Dehydrated: Orange to brown if brown, consult a doctor. Supplements that appear to be safe could actually be dangerous products in disguise.

Hydration management for young athletes -

Eat foods with high water content. Watermelon, grapefruit, strawberries, and cantaloupe are great options. Not all fluid intake needs to be in pure liquid form. Water is the go-to drink throughout the day and during workouts.

Eby suggests you consider a sports drink when you exercise at high intensity for longer than 45 minutes. They contain electrolytes essential minerals such as sodium, calcium, and potassium , which are vital to bodily function.

Trial these fluids while training to discover which work well for you. Alcohol: Alcohol is a diuretic, which makes your body remove fluids at a faster rate. Caffeine: Caffeine also has diuretic effects, but not as much as alcohol. Generally, the fluid in a caffeinated beverage offsets any dehydrating effects.

Carbonated beverages: Carbonated drinks can cause gastrointestinal distress, and your body may not absorb carbonated fluids as well as flat liquids. Eby recommends certain populations keep an even closer eye on hydration and drink additional fluids.

As we age, our bodies contain less fluid overall, our sense of thirst diminishes, and kidney function tends to decline. Therefore, older athletes are more prone to both dehydration and heat-related illness. Exercise is generally safe for pregnant people, but they should be especially careful about hydration.

They need to maintain their own hydration and that of the baby. Finally, she says, athletes who participate in twice-a-day training, such as football programs, need to be extra mindful.

It can be especially challenging to maintain hydration if you work out more than once a day. Request an appointment, or learn more about Sports Medicine at Mass General Brigham and the teams we treat. Skip to cookie consent Skip to main content Skip to alerts Skip to pause carousel.

About Us Newsroom Hydration Tips for Athletes. More alert details. Hydration Tips for Athletes Contributor Sarah Eby, MD, PhD. Jun 5, share on facebook. How much water should I drink when I exercise? You also may experience: Dark yellow urine it should look like pale lemonade instead Fatigue Less coordination or concentration Lower intensity level than usual Lower performance than expected Muscle fatigue or cramps Tips for staying hydrated Dr.

Eby recommends several hydration tips for athletes: Follow a hydration plan every day. Depending on the intensity and duration of your workouts, it may be wise to supplement with electrolytes. Sarah Eby, MD, PhD Sports Medicine Specialist Mass General Brigham.

Carbohydrates are essential for energy before workouts, while protein aids in muscle recovery afterward. Proper hydration is just as important as eating the right foods. Dehydration can lead to reduced performance and even heat-related illnesses.

Encourage young athletes to drink water throughout the day and incorporate electrolyte-rich drinks for intense workouts or games. 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. Timing Matters: Eating the right foods at the right times is crucial.

Every athlete at every age and skill level needs to stay Hydrattion. Proper fluid intake Hydration management for young athletes essential to your mqnagement your performance. Research shows that even a small amount of water loss can hinder your performance. This lowers the amount of oxygen that your muscles get. Water also helps lubricate your joints. This can put you at risk for heat-related illness.

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Drinking Water Is NOT the Best Way to Stay Hydrated