As they sweat, their body cools down, preventing overheating during strenuous physical activities. 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. Reduced Muscle Soreness : Amino acids like L-carnitine can help reduce post-exercise muscle soreness, allowing athletes to recover more quickly and get back to their training regimen.

Energy Production : Certain amino acids are involved in energy production, making them valuable for maintaining high energy levels during workouts and competitions. Tips for Proper Hydration and Nutrition Now that we understand the importance of hydration, electrolytes, and essential amino acids, let's explore some practical tips for young athletes to stay on top of their game: Drink Water Regularly : Encourage your young athlete to drink water throughout the day, not just during exercise.

Carry a reusable water bottle to school and activities to make it easier to stay hydrated. Monitor Urine Color : Dark yellow urine is a sign of dehydration. Ensure that your young athlete's urine is pale yellow or clear, which indicates proper hydration.

Replace Lost Fluids : During and after exercise, it's crucial to replace lost fluids. Sports drinks with electrolytes or supplements can be beneficial during longer and more intense workouts.

Eat a Balanced Diet : Consume a well-balanced diet rich in essential amino acids and other nutrients. Incorporate lean proteins, whole grains, fruits, and vegetables into their meals. ANSPerformance Canada.

Creatine is a naturally occurring compound found in small amounts in certain foods and can be synthesized by the body. It has gained tremendous popularity as a powerhouse supplement in the world of fitness and sports, with its ability to enhance performance and support muscle growth.

Eichner and others offer these practical tips. Begin well-hydrated. Many athletes begin mildly dehydrated before they exercise, starting at a disadvantage. For brief ex ercise. Especially in mild conditions and when starting well-hydrated, young athletes may not need to drink fluids.

But water should be readily available. For longer exercise. If they exercise longer , especially in the heat, young athletes should drink regularly to offset the ongoing sweat loss. Eichner recommends:. Two Cautions. Eichner offers two warnings. Athletes should avoid drinking more than they sweat.

Also, beware of overestimating sweat loss in a very long race. Maintaining daily electrolyte balance. In addition to salt sodium , the water lost in sweat contains the electrolytes calcium, potassium and magnesium.

Among these, only sodium is lost in amounts that can matter. Healthy bodies typically store enough of the others to make up for the small quantities lost in sweat.

A first morning urine sample that is light in color suggests good hydration. Some athletes lose so much salt in sweat that they need extra salt in their diet and sports drink—a topic for a future column. Fuel for repeat same-day exercise bouts. Fueling athletes for tournaments and football two-a-days is a challenge.

Should it be water or a sports drink? For most young people in most athletic settings—when they can eat meals before and after exercising—water is fine, says Eichner. Pay attention. Finally, it is vital that parents, coaches and healthcare providers monitor the athletes and heed what they say.

These include undue fatigue, muscle cramping, vomiting, heavy breathing, confusion or other signs of heat exhaustion. Learning Center We believe that safe sports, good health decisions, excellent care and informed policy begin with education. Hydration in the Heat for Young Athletes Young athletes, parents and coaches frequently ask about safe ways to hydrate in the heat.

The scientific research is inconclusive, and experts disagree.

As a bonus, this type of bottle is typically insulated, keeping the water inside cool. At the end of the day, each child has their preferences when it comes to color and design.

When your child is at practice or a game, the coach likely has water breaks planned at regular intervals to ensure each athlete gets an opportunity to hydrate. You can do the same when your child is playing at home or in a park.

Medical experts suggest taking several gulps of water every 15 to 20 minutes, so you can schedule pauses in play at these intervals. In some situations, it might be appropriate to have them set a watch or alarm as an added reminder during practices or outdoor activities. Studies have shown that kids will engage in the same practices as their mother or father, even if they do not fully understand the purpose or reason of the practice.

This phenomenon can be used to impart lasting habits including good hydration for kids. Children need to associate drinking water with positive effects, such as having more energy, maintaining a comfortable body temperature, and being able to play longer.

Parents can model good hydration behavior when their kids are participating in exercise or activities with them. These habits can include hydrating before and recovering after activities, taking regular water breaks, and always remembering to fill up and bring a water bottle.

One challenge to good hydration behavior is a full bladder. When they drink more water, kids will need to use the bathroom more often. You can solve this potential issue by planning for regular bathroom breaks during outdoor activities and home play.

Kids can then make bathroom breaks part of their hydration habits when they play organized sports. Hydration is essential for peak athletic performance. In addition to performance, dehydration could lead to conditions like cramps, heat exhaustion, or even heat stroke.

Ensuring that your children — and you — stay properly hydrated has a range of physical and mental benefits. Apart from the aforementioned decrease in performance, not getting enough water can significantly affect energy levels and brain function as a whole. Additionally, water helps your body.

Hydration needs can vary dramatically depending on age, activity, and the environment. A good general rule for athletes to follow is to take half of their body weight and drink at least one ounce per pound throughout a typical day.

Ideally, you should increase the amount you drink before and after activity and decrease your intake during activity. During exercise, kids need to drink water at regular intervals to maintain hydration. Recovery after the game or practice should include at least 24 ounces of water for every pound of sweat lost.

Ideal water intake when it comes to proper hydration for kids varies by age group, however. Kids between 9 and 12 will need nine to 24 ounces of water per hour, while teens need 34 to 50 ounces every 60 minutes during vigorous exercise.

Keep in mind that water replacement after exercise should be in addition to the regular intake for the day. Those 9 years and older need eight eight-ounce servings per day, which is the equivalent of two liters.

Drinking water regularly throughout the day, especially during exercise, is key to avoiding dehydration. However, there are several obstacles parents must overcome when trying to ensure their children obtain the full benefits of staying hydrated.

In addition to developing good drinking habits, you need to ensure kids avoid the temptation of sugary drinks. 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.

Reduced Muscle Soreness : Amino acids like L-carnitine can help reduce post-exercise muscle soreness, allowing athletes to recover more quickly and get back to their training regimen.

Energy Production : Certain amino acids are involved in energy production, making them valuable for maintaining high energy levels during workouts and competitions. Tips for Proper Hydration and Nutrition Now that we understand the importance of hydration, electrolytes, and essential amino acids, let's explore some practical tips for young athletes to stay on top of their game: Drink Water Regularly : Encourage your young athlete to drink water throughout the day, not just during exercise.

Carry a reusable water bottle to school and activities to make it easier to stay hydrated. Monitor Urine Color : Dark yellow urine is a sign of dehydration. 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.

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April 10, Hydration. Coaches Parents. Hydrating Youth Athletes for Healthy Performance You can help your athletes set and accomplish these kinds of hydration goals by keeping the following three ideas in mind: 1 When And How Much To Drink General guidelines suggest drinking ounces of water for every minutes of activity one gulp is about an ounce.

Related Content. Does My Athlete Need Hydration Supplements? January 1, 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? June 1, Educators Parents.