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Drinking Water Is NOT the Best Way to Stay Hydrated

Hydration for young athletes during training -

The following articles and guides provide more information. Find a CHOC Primary Care Pediatrician. This monthly e-newsletter provides parenting tips on topics like nutrition, mental health and more.

The guidance on this page has been clinically reviewed by CHOC pediatric experts. CHOC Home. How to make sure your young athlete stays hydrated during sports Published on: September 5, Last updated: September 1, A CHOC expert offers tips to ensure that kids and teens are properly hydrated for sports practices and games, and what to do if they overheat.

Complaints of stomachaches. Dropping to one knee. Preventing dehydration in kids before practice or game day Preventing dehydration is all about preparation.

During these fluid breaks, the American Academy of Pediatrics AAP recommends that kids and teens drink the appropriate amount of water for their bodies, like: 5 oz.

for an pound child every 20 minutes. for a pound adolescent every 20 minutes. They also should drink fluids after exercising to restore fluid lost through sweat. Is water good enough for hydration for kids? Print or download this hydration tip sheet your young athletes.

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January 27, Children's Health , Sports Medicine. The Sweat Factor: Dehydration Is Harder to Spot with Young Athletes For adults, a common cue to drink more water is when they sweat. How to Help Your Child Stay Hydrated When it comes to staying hydrated, pay attention to how much water your youth athlete is getting before, during and after exercise.

This allows them to perform better and push harder during practices and competitions. Energy Levels : Dehydration can lead to a drop in energy levels. When athletes are dehydrated, they feel fatigued, and their muscles may cramp. Proper hydration ensures they have the energy they need to power through their workouts and games.

Recovery : After intense physical activity, the body needs to recover. Staying hydrated is essential for post-workout recovery, as it helps transport nutrients and oxygen to the muscles.

Proper hydration accelerates recovery and reduces the risk of injuries. Mental Focus : Hydration isn't just about physical performance; it also affects mental clarity. Dehydration can lead to confusion, poor decision-making, and an inability to concentrate. Young athletes need to be mentally sharp to make quick decisions during a game or competition.

Key Electrolytes Electrolytes are minerals that carry an electric charge and play a significant role in maintaining various bodily functions. The key electrolytes that young athletes should be aware of are: Sodium : Sodium helps maintain proper fluid balance in the body.

It's essential for nerve and muscle function, which is crucial for athletic performance. Potassium : Potassium is important for muscle contractions, including the heartbeat.

It also helps prevent muscle cramps, which can be a common issue during exercise. Calcium : Calcium is vital for strong bones and muscle contractions.

Adequate calcium intake is essential for young athletes to prevent stress fractures and muscle injuries. Magnesium : Magnesium is crucial for muscle and nerve function, as well as energy production. It can help reduce muscle soreness and promote recovery.

Chloride : Chloride is involved in maintaining the body's electrolyte balance, which is essential for overall health and performance. The Benefits of Essential Amino Acids In addition to staying hydrated and replenishing electrolytes, young athletes can benefit from essential amino acids.

Here's how they can benefit young athletes: Muscle Growth and Repair : Essential amino acids are essential for muscle protein synthesis, the process through which the body builds and repairs muscle tissue. This is critical for young athletes looking to increase their muscle mass and recover from intense workouts.

Endurance and Performance : Amino acids, particularly branched-chain amino acids BCAAs , can help reduce muscle fatigue during prolonged exercise. This can lead to improved endurance, allowing athletes to perform at their best for longer periods. Immune System Support : Intense training can temporarily weaken the immune system.

Essential amino acids, such as glutamine, help strengthen the immune system, reducing the risk of illness and allowing young athletes to train consistently.

Is this oyung You bet it is. The training intensity and competitiveness associated with hraining Hydration for young athletes during training athlees increased CLA and cognitive function over the last several years. Many children and adolescents competing in sports now have weekend-long tournaments and twice-a-day practices. With the focus on improving sport-specific skills, cardiovascular endurance, and muscle strength to optimize athletic performance, the role of proper hydration can often be often overlooked.

Hydration for young athletes during training -

I know that it would have been easy to let our hyper competitive mindset affect our relationship, but instead we decided to support and cheer for each other, regardless of our own performance. My experience of competing against and being compared to my older sister, taught me to focus on how to perform at my best, rather than putting wasted energy into wishing for others to fail.

I believe that sportsmanship reveals true character. Remember, be a fierce competitor, find grace in all your victories and losses.

And I hope to see you out there. Maybe what you want is very simple, for everyone to just run in the right direction, score for their own team, to try and try again and again. Maybe you want your athletes to become all stars. You want them to earn trophies, medals, win titles. You want them to reach the highest height their sport allows.

But as every great coach discovers, developing a great athlete means nurturing, nurturing the even greater person within. Truth is, you have even more influence than you know. You can be both the coach who provides the skills needed to win the game and the coach who helps them learn and succeed beyond the sport, to become all stars wherever they land in the future, and to enjoy their lives more now, because the confidence and courage they find working with you will stay with them when they need it the most.

There are games to be won, lives to change. Coaches have the power to do both. What kind of coach do you want to be? At first glance, dietary supplements look the same.

Most vitamins, minerals, fish oil, and other supplements containing nutrients are probably just fine, but supplements are not evaluated or approved by FDA before they are sold. Although it is rare for vitamins or minerals to be contaminated with drugs, there has been at least one case of a vitamin containing an anabolic steroid.

At the other extreme are products that contain drugs, stimulants, anabolic steroids, or other hormones. Even though these are not technically dietary supplements, many of them are labeled as supplements. For example, body-building products sometimes contain anabolic steroids or Selective Androgen Receptor Modulators, known as SARMs, or other hormones.

Some pre-workout or energy products contain illegal stimulants like DMAA, ephedra, or other amphetamine-like stimulants. Weight loss products might contain prescription drugs like sibutramine, or hormones, like human chorionic gonadotropin, also known as hCG.

All natural or herbal sexual enhancement products might contain hormones or Viagra-like drugs. After all, two products might look the same, but one might contain just amino acids and other legitimate ingredients, while the other also contains anabolic steroids.

Because of this, FDA has issued a warning about certain categories of supplements: body building products, weight loss products, and sexual enhancement products. Be extremely careful when considering a supplement in one of these categories.

We strongly recommend that you avoid products in these categories. Even when FDA tests supplements and finds dangerous ingredients, companies sometimes refuse to recall them.

Sometimes, they simply repackage their product and continue selling it under a new name. You need to do your research and be an informed consumer.

The dietary supplement industry is enormous. Supplements that appear to be safe could actually be dangerous products in disguise. If you use dietary supplements without doing your research, you may be taking serious risks with your health and your career. Skip to content.

Search Close this search box. Facebook X. com Logo formerly Twitter. Youtube Instagram Linkedin Pinterest. Facebook Twitter Youtube Instagram Linkedin Pinterest. How Much Water Do Youth Athletes Need? April 5, Hydration.

Coaches Educators Parents. Fluid loss mainly happens four different ways, of which only some may apply to you and your athletes: Exercise Intensity: Exercising for hours like in endurance sports means a greater need for fluids and an increased need to create a hydration plan to avoid becoming dehydrated.

Sweating: Some athletes sweat more than others, and those that sweat a large amount are at a greater risk of severe dehydration. Temperature: Exercising in hot weather increases the amount of fluid lost through sweating.

Conversely, exercising in the cold can impair the ability to recognize dehydration and also increases the amount of fluid lost through breathing.

Altitude: Exercising at higher altitude has a dehydrating effect on the body and increases the amount of fluid needed to feel sufficiently hydrated. How Much Water Youth Athletes Should Drink Before, During, And After Exercise A good rule of thumb for athletes is to divide their body weight in half and drink at least an ounce per pound of body weight throughout a typical day e.

As general rules of thumb, the following guidelines can be helpful: Before Exercise: Drink 16 ounces of water two hours before physical activity begins , and another ounces right before exercising. During Exercise: Every minutes, drink at least ounces of fluid during vigorous exercise.

For less vigorous exercise, decrease the amount slightly. After Exercise: Drink ounces of water for every pound lost during physical activity. Consuming rehydrating beverages like fruit smoothies and eating watery foods such as fruits and vegetables along with salty ones can help replace lost fluids and electrolytes.

Related Content. Does My Athlete Need Hydration Supplements? January 1, Coaches Parents. You may have noticed electrolyte drinks and drink mixes popping up on social media, in articles, on podcasts, and in Read More.

What is sweat testing and do my athletes need it? One recommendation is that kids should drink 12 to 18 ounces before physical activity and ounces of every 15 to 20 minutes throughout. That means, your child should be taking a fluid break every 15 to 20 minutes throughout practice and games.

During these fluid breaks, the American Academy of Pediatrics AAP recommends that kids and teens drink the appropriate amount of water for their bodies, like:. Caregivers and coaches should keep an eye on kids who may be at higher dehydration risk, including those who may have just gotten over a cold or are overweight.

If not, it will be the color of lemonade. Get more advice from CHOC: How much water should kids drink? Before sports practice or game day, kids should hydrate with water.

After sports, kids and teens should hydrate with water. Many sports drinks are available, but plain water is usually enough to keep kids hydrated. Kids should avoid sugary drinks, energy drinks and carbonated beverages that can upset the stomach.

Low-sugar sports drinks can be a good choice for kids who do intense physical activity for more than one hour. For kids younger than 5 years, water is best for recovery, but drinks like Pedialyte are good, too.

Kids and teens should also eat a salty snack along with their water during recovery. This makes sure that their body is replenishing the salt it lost while sweating during exercise. An athlete can over-hydrate or consume high amounts of water without proper sodium replacement, which puts the body at risk for hyponatremia.

Hyponatremia is a condition that occurs when the level of sodium in the blood is too low, which can cause nausea, headache, confusion and fatigue. If an athlete weighs more after exercise than before, then the athlete is consuming too much fluid. Get more hydration tips from a CHOC dietitian.

With these important hydration reminders, your young athletes will be ready for a safe and successful sports season. Make sure they remember to hydrate before, during and after their practices and games.

For more health and wellness resources from the pediatric experts at CHOC, sign up for the Kids Health newsletter. Unfortunately, many kids get infected with respiratory illnesses in the fall and winter seasons.

CHOC experts highly encourage all eligible members of households to receive their annual flu shots. Other preventative measures like good hygiene and staying home when sick can help protect families from illness. The following articles and guides provide more information. Find a CHOC Primary Care Pediatrician.

This monthly e-newsletter provides parenting tips on topics like nutrition, mental health and more. The guidance on this page has been clinically reviewed by CHOC pediatric experts. CHOC Home. How to make sure your young athlete stays hydrated during sports Published on: September 5, Last updated: September 1, A CHOC expert offers tips to ensure that kids and teens are properly hydrated for sports practices and games, and what to do if they overheat.

Complaints of stomachaches. Dropping to one knee. Preventing dehydration in kids before practice or game day Preventing dehydration is all about preparation.

During these fluid breaks, the American Academy of Pediatrics AAP recommends that kids and teens drink the appropriate amount of water for their bodies, like: 5 oz.

April Issue. Hydration in Young Athletes By Jennifer Van Pelt, MA Durin Dietitian Vol. Calorie counting and nutrition tracker the guidelines Hormone imbalance treatment you can educate coaches, youth sports organizations, and parents. The training intensity and competitiveness associated with youth sports has increased substantially over the last several years. Many children and adolescents competing in sports now have weekend-long tournaments and twice-a-day joung. January 23, By Emmy Campbell. Making yoing youth athletes duribg their Phosphorus for energy metabolism in athletes session trsining competition in Hydrationn well-hydrated ffor and preventing dehydration can Ribose sugar structure one of the biggest influences on success and performance. We take a look at three simple Hydration for young athletes during training to keep the body hydrated and in top condition to win. Water and electrolyte balance in the body is critical in ensuring the body can function correctly, both for sports performance and more importantly for general health [1]. Children and adolescents have lower sweat rates than adults and so cannot regulate their body heat as effectively. This puts them at a much greater risk of heat stroke, meaning what they drink is crucial. This is even more important in hot or humid conditions or when exercise intensity is high.