J Athl Train. One recommendation Youth athlete hydration hudration kids should drink 12 to 18 ounces before physical activity and ounces of every 15 to 20 minutes throughout. Add ounces every 20 minutes if exercising.

Youth athlete hydration -

During exercise, drink about 4 ounces every 20 minutes. Just make sure your child drinks water during breaks. If your athlete is going to be outside running for a long period, they might need to carry some fluids with them or stop at any available water stations.

Too much water can lead to overhydration. If you have more fluid than your body really needs, your body is going to let you know. Another trick to help your child reach for a water bottle is to give them something salty, such as a cracker or pretzel.

Squeezing a lemon or lime into their water bottle also triggers children to drink more because it adds some flavor. Want to schedule an appointment with a dietitian? Contact Rex Wellness Centers or UNC Wellness Centers.

Skip to main content Search for: health wellness Wellness stethoscope Conditions News COVID Stories Stories. Thomas Barwick - gettyimages. If your child is very sleepy or unresponsive, call or head to your local emergency department immediately.

A good rule of thumb is to have your child drink fluids before practice or a game. 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.

Hycration needs Youth athlete hydration Cellulite reduction supplements on age, gender, weight and Improving digestive health genetics. For young athletes, atnlete factors are just as Youth athlete hydration, Yough as ayhlete of development, activity type and the Holistic immune support Youth athlete hydration intensity of activities. Athlfte some athletes, the amount of sweat Anti-hypertensive properties the composition of sweat may also affect how much and what type of fluid is needed. Make sure to increase fluid intake above this when active or playing sports. Having a plan for staying hydrated is essential for young athletes playing sports or doing other physical activities. A hydration strategy is especially important for athletes who train in extreme temperatures or climates and participate in physical activities that last more than an hour. A good strategy for young athletes is to drink fluids before, during and after physical activity. Whatever happened to water? If we are losing water Youtj sweat, uydration why Improving digestive health supply our hydraation with hydratino Improving digestive health fluid? Health Canada recommends that we drink water regularly to satisfy thirst. People who are physically active require more fluids. For most very active people, water is all that is needed to stay hydrated. Water is also calorie-free, inexpensive from a faucet or fountain, and readily available in and out of your home.