Hydration for Young Athletes


Hydration for young athletes (and adult athletes, too) is more important than you may realize. A drop in hydration can not only affect performance, but can also result in headaches and a decrease in their cognitive performance.

Is your young athlete staying hydrated?

Guess what? Thirst is not a reliable sign of proper hydration (for kids or adults).

Experts recommend that young athletes drink plenty of water before a workout and every 15 to 20 minutes during a workout to maintain proper hydration, especially in hot summer months.

Make sure your young athlete stays hydrated during games and practices!

hydration young athletesHydration Tips for Young Athletes

✔Good hydration should begin early in the day before they even set foot on the playing field.

✔Drink plenty of water during the day leading up to a game or practice, especially in the two to three hours before start time.

✔Continue to drink during the game or practice (about 1/2 cup every 15 minutes) and afterward to re-hydrate after sweat loss.

✔Water should be the young athlete’s “go-to” drink for exercise that’s under 60 minutes.

✔Training sessions over an hour may require a drink to replace electrolytes lost through heavy sweating, such as coconut water or Vitargo (just watch out for those sneaky sugar-filled “sports” drinks that claim to be healthy).

Read more: “Importance of Staying Hydrated

 

Dehydration can be dangerous. Prevention is key.

Hydration Guidelines for Young Athletes

Before a Workout (1-2 Hours)

4-8 oz. for children ages 6-12
8-16 oz. for young adults ages 13-18

Right Before a Workout (10-15 Minutes)

4-8 oz. for children ages 6-12
5-10 oz. for young adults ages 13-18

During a Workout (Every 20 minutes)

5-10 oz. for children and young adults ages 6-18 (depending on weight)

After a Workout (Within Two Hours)

24 oz. for every pound of weight lost

Signs of Dehydration

According to WebMD, a few of the early symptoms of dehydration in young children include:

  • A dry mouth and/or sticky saliva
  • Little urine output and/or urine that is dark yellow
  • Irritability

Talk to your children about the importance of hydration for young athletes and get them involved by helping to pick out their own BPA-free reusable water bottle.

Find out more nutrition tips on our Foundation Nutrition blog.

Importance of Staying Hydrated


We need water to stay alive. Yet, we lose it all the time through sweating, respiration and excretion. Staying hydrated is important for many reasons; it lubricates joints, regulates body temperature and brings nutrients to cells to name just a few. staying hydrated

How Much Water Do I Need?

So, how much water should you drink?
Most adults need about three liters of water every day. But, as always, many factors should be taken into consideration:

  • Larger individuals need more than smaller individuals.
  • Sick? You will probably need extra fluid replacement and electrolytes, too.
  • If it’s hot out or dry, you could use 500 mL more.
  • And if you’re working out hard, you could be looking at up to six liters a day!

Estimate your fluid needs by using this calculation:

  • Body weight in pounds divided by 2.2= Body weight in kg
  • Body weight in kg x 30-40 mL of water
  • If you prefer to work in ounces, take that number in mL and divide it by 29.5

As with your nutrition needs, water needs will vary depending on the above as well as how long and how intense your workouts are. Be sure to consider the amount of time you spend exercising. You will need additional fluid around the time of exercise and more if it’s hot out.

For Kids/Teens

Why is hydration important for kids and teens? Hydration is the key to feeling energized. Even if you feel as if you drink a lot of water, drinking water when you are at school all day and then practice in the evening can be a challenge. Creating a hydration schedule can help get you in the habit of drinking at regular times throughout the day.

Use this as your starting guide:

• Girls and Boys 4 to 8 years = 7 cups
• Boys 9–13 years old= 10 cups
• Girls 9–13 years old= 9 cups
• Boys 14–18 years old= 14 cups
• Girls 14–18 years old= 10 cups

8 gulps is roughly equal to 1 cup of fluid. If you stop and take 8 at least 4 times throughout the day, you consume 4 cups of water without even realizing it.

1 gulp = ~1 ounce of fluid! 8 gulps = ~ 1 cup.

Body Water

Water makes up about 55-60% of our bodies.

Over half of you is water.

Bone (22%), body fat tissue (25%), muscle and brain tissue (75%), blood (83%), eyes (95%), etc.

For example, if you are a 130 pound female, your cells are soaking in about 72 lbs of water on most days. If you’re on your menstrual cycle, it will be more. Our body composition and hormones all play a role in how much water we carry around.

This is one of the reasons that the bathroom scale doesn’t always tell the whole story. Weight fluctuation from fluid balance can affect the number on the scale more than you might realize.

staying hydration

Staying Hydrated

Water is critical for most of our body’s functions.

  • Water helps to dissolve proteins, bring nutrients to cells and carry waste products away.
  • Water helps to lubricate joints and acts as a shock absorber for the spinal cord and eyes.
  • Water helps to regulate our body’s temperature. When we workout, our body temperature increases…and we sweat. As the sweat evaporates from our body, it cools us off.

Hydration from Food

Depending on our diet, we can get water from the food we eat.
Foods like raw fruits and veggies are mostly water, high-fat foods, like nuts and butter, have very little water.

Even coffee and tea, pre/post workout supplements can help with hydration.

Yes, caffeine acts as an diuretic, as it increases urination. But it doesn’t increase the ratio of excreted fluids to fluids taken in, if you are accustomed to it. The body adapts (as always).
But, if you are drinking excessive amounts of caffeine, its diuretic effect will drain your body. Generally though, the typical 1-2 cups will have a minor effects.

hydration
Make sure you’re peeing light yellow to pale or clear pee.

The more dehydrated your body is, the more concentrated your urine becomes which makes it a darker the color. That being said, make sure you’re peeing light yellow to pale or clear pee…that reflects a good balance. #peecolormatters

Our body helps us regulate hydration needs through thirst so we take in more water when we need it, but it’s not a perfect system. There’s a “lag time” from when we lose fluid and feeling thirsty. We typically don’t notice the sensation of thirst until we’ve lost about 1-2% of our body water.

And unfortunately, even a slight dehydration can lead to decreased focus, performance and concentration.

Effects of Dehydration

We lose water when we sweat, if we don’t drink enough before, during and after, losing even small amounts of water can directly affect our performance at the box and energy levels throughout the day.

dehydrated
Even a slight dehydration can lead to decreased focus, performance and concentration.

Check this out.

  • Losing only 0.5% of body water could result in an increased strain on your heart to pump blood through your body (this means your heart rate will have to increase to deliver the same cardiac output).
  • If you lose just 1% of body water, you could decrease your aerobic endurance.
  • If you lose 3% of body water, you could be looking at headaches, dizziness, a reduction in muscular endurance.
  • If you lose 4%, it could result in reduced muscle strength, decreased motor skills and an increase in heat cramps.
  • If you lose 5%, you could be looking at fatigue, reduced mental capacity, even cramping and heat exhaustion.
  • If you lost 6% of your body water, it could result in physical exhaustion, heat stroke and even a coma.
  • 10-20%…death.

Ask Yourself

What’s your sneaky tip to make sure you’re getting enough H2O? Do you add fruit? Use an app?

Share your answer on our Facebook page.

Learn More About Staying Hydrated

You’ve got questions about staying hydrated, counting macros, nutrient timing or simply eating right to boost energy? We’ve got your answers.

Contact Foundation Nutrition Coach, Angela Salveo, at foundationnutrition@crossfitsalus.com to chat more about your individualized nutrition plan today.