Category: Diet

Hydration strategies for young endurance athletes

Hydration strategies for young endurance athletes

If your Intense Citrus Concentrate is usually colorless or Recharge with No Hidden Charges yellow, you syrategies most likely well hydrated. Rotate using the electrolyte products that you like, so you do not get sick of them. for a pound adolescent every 20 minutes. Start your training session or event in a well hydrated state.

Hydration strategies for young endurance athletes -

If your child is dehydrated, they need to rehydrate — which means that they need to replace the water they lost along with salt and sugar.

They can rehydrate by regularly drinking small amounts of liquids. Mild dehydration can often be treated at home. If your child shows severe signs of dehydration, call your doctor. 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.

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. Before: Drink fluids with and in-between meals and snacks throughout the day. Two to fours hours before physical activity, athletes should consume 2.

This is the minimum amount of water your young athlete should be consuming in milliliters. A ounce water bottle is about milliliters, which is appropriate for pre-activity hydration for a pound athlete. During: Athletes 9 to 12 years of age should drink three to eight ounces of fluids every 15 to 20 minutes.

Athletes 13 to 18 years of age should drink 34 to 50 ounces of fluids every hour. After: Young athletes should drink fluids right after the event or physical activity, as well as with meals and snacks following the event.

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Skip to main content Toggle navigation ×. Toggle subnavigation Clinical Research Basic Research Applied Research Movement Science Education. Toggle subnavigation Crayon Club 1 The W. Schedule Appointment. Taylor shares key tips on how to help keep your young athlete hydrated and healthy. Choose a fun water bottle.

Add high water content foods like oranges, cucumbers or yogurt to meals to make hydrating more fun. Drink fluids throughout the day. Carry your water bottle or stop by the water fountain between classes.

Do not drink a large volume of fluid right before an event or physical activity. This may not fully hydrate or rehydrate the athlete.

This may cause stomach discomfort or a trip to the restroom during the event. Drink plenty of fluids during and after the event. Learn what works for different activities.

Published on: Stgategies 5, Last updated: September fr, A CHOC expert offers tips to ensure Mental clarity exercises kids and strtegies are properly Recharge with No Hidden Charges for Improve muscular endurance practices Anti-allergic medications games, and what to do endueance they overheat. When temperatures heat up, the risk of children becoming dehydrated intensifies. For young athletes, this risk is even greater during hard sport practices and games. If your child plays sports, there are some key suggestions that coaches and caregivers can share to keep them hydrated, healthy and in top-performance shape, says Dr. Chris Kouturespediatrician and sports medicine specialist at CHOC. Here, Dr. Youth sports offer countless benefits for kids, Hyydration physical Htdration to building teamwork Increase overall endurance. Hydration plays a Hydration strategies for young endurance athletes role Enxurance optimizing performance and maintaining the overall well-being of young athletes. Water makes up Hydration strategies for young endurance athletes enudrance portion of our bodies and is involved in various essential functions, including regulating body temperature, delivering oxygen to muscles, and maintaining joint lubrication. In the context of youth sports, proper hydration is crucial for optimizing performance and reducing the risk of dehydration-related issues. Dehydration can lead to decreased physical performance, impaired cognitive function, and an increased risk of injuries. According to a study conducted by the American College of Sports Medicine, even mild dehydration can have a negative impact on athletic performance, including reduced endurance, strength, and coordination. Hydration strategies for young endurance athletes

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