Proper fueling and hydration is incredibly important for any athlete. Inadequate hydration can put your young athlete at risk for heat illness, as well as other consequences, such as poor performance, ongoing fatigue, and difficulty recovering from harder workouts or competitions. Set your athlete up for success by teaching them appropriate hydration strategies during practice and race day.
Here are some easy tips to follow for proper fueling and optimal performance:
Assess hydration prior to activity: Kids need to be aware that they need to be hydrating properly during days/times they aren’t active.
Hydration pre-activity: Just prior to activity (15-30 minutes), young athletes should be taking in at least 5-8 ounces of fluid. Several hours prior to games or practices, focus on taking in about 16 ounces.
Water versus sports drink: In general, sports drinks are not necessary for maximizing hydration until an athlete is participating in constant activity over one hour. Pre and post-activity hydration should not be centered on sports drinks.
How much to drink during activity: Hydration during activity is critical to avoiding heat illness or effects of dehydration, even on cooler days. Children and adolescents should be taking approximately 8 ounces of fluid every 15-30 minutes (depending on temperature conditions). Remember, sports drinks containing electrolyte supplementation should be considered for constant activity over one hour.
Hydration post-activity: Rehydration needs differ on the size of athlete and intensity of prior exercise, but in general, young athletes should be taking in at 16 ounces of fluid. Sports drink does not contribute to recovery, and carbohydrate and protein rich foods should be consumed to aid in recovery.
Energy drinks: Energy drinks are not the same as sports drinks. They are not recommended for consumption by young athletes and can actually hinder appropriate hydration.
Stay fueled and have fun!
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Information provided by: Rachel Brewer, MD of HCA HealthONE Rocky Mountain Children’s. To learn more about Dr. Brewer visit https://www.healthonephysiciangroup.com/locations/rocky-mountain-pediatric-orthopedics/physicians/profile/Dr-Rachel-B-Brewer-MD