Hydration and sports for children and adolescents -
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. Preventing dehydration in kids before practice or game day Preventing dehydration is all about preparation.
More than 1 percent weight loss can negatively affect sports performance. A: An athlete can over-hydrate or consume high amounts of water without proper sodium replacement, which puts the body at risk for hyponatremia. If an athlete weighs more after exercise than before, then the athlete is consuming too much fluid.
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. FAQ: Hydration for Young Athletes Published on: May 20, Last updated: January 5, Hydration is essential for athletes.
Check out some answers to frequently asked questions about sports hydration: Q: What should athletes drink to optimize hydration? Q: How much fluid is recommended for young athletes?
Some general recommendations are to consume 16 to 20 fluid ounces of fluid two to three hours before exercise An additional 5 to 10 fluid ounces of water or a sports drink 10 to 20 minutes prior to exercise 5 to 10 fluid ounces of water or sports drink every 15 to 20 minutes during exercise 16 to 24 fluid ounces of a sports drink or water with a salty snack for each pound of weight lost during exercise Q: How does an athlete know if they are appropriately hydrated?
Q: Can an athlete consume too much fluid? Hydration Tips Pack a water bottle to school Consume fluids throughout the day to produce a light-colored lemonade color urine prior to exercise One gulp equals approximately 1 ounce of fluid. Train children to take five gulps during a water break Consume a salty snack after a workout.
In this podcast, Dr. Attention to prehydration especially is important when young athletes are participating in sports that, due to their competition or training requirements, may hasten dehydration.
In addition, she says level, duration, and intensity of training all influence fluid needs and may be different for individual athletes and sports. The AAP Policy Statement cites the example of a healthy year-old athlete who's fit, well hydrated, and acclimated to hot weather, and who safely can play soccer on a degree day.
Contrast that young athlete with an overweight football player of the same age, who recently has recovered from a gastrointestinal illness, and has to complete two three-hour workouts on the first warm day of preseason football training; he will be at much greater risk of dehydration and heat stress if not properly hydrated during training.
Are Sports Drinks Appropriate? Heavy marketing of sports drinks as an alternative to water for athletes of all ages has led to much debate about their appropriateness for young athletes.
In general, sports drinks are unnecessary for younger child athletes, White says. Because sports drinks often contain high amounts of sugar, children could experience nausea, cramps, and diarrhea when they're dehydrated.
Water for rehydrating, in conjunction with a balanced diet that includes sodium, allows child athletes to function optimally without added sports drinks, White says, adding that he recommends the National Food Service Management Institute's Nutrition Fact Sheet "Fueling the School-Aged Athlete—Sports Drinks" as a good resource on sports drink use.
According to Bergeron, sports drinks will play a proportionately greater and more effective role over water in hotter weather, same-day multiple sports sessions, older youth athletes who work longer and harder, and in sports situations with few opportunities to refuel with food.
For young athletes who struggle to drink enough, Mangieri says a sports drink can motivate them to drink more because it may taste better than water. In , the AAP released recommendations for sports drinks. According to its guideline, patients and families must learn that sports drinks have a specific limited function for child and adolescent athletes.
Sports drinks should be ingested only when there's a need for more rapid replenishment of carbohydrates and electrolytes in combination with water during periods of prolonged, vigorous sports participation or other intense physical activity. Children and adolescents never should consume energy drinks that contain stimulants such as caffeine and guarana due to associated health risks.
Guidance for Dietitians "Most coaches and parents know that kids should be hydrated during sports in the heat," Bergeron says. Moreover, Bergeron says dietitians can improve awareness of child athlete hydration needs by getting involved with local schools, community activities, and club sports, where they can become trustworthy resources for providing hydration recommendations and helping to implement hydration policies.
Youth sports organizations promote use of urine color charts to get young athletes involved in monitoring their own hydration levels. Instructing them that pale yellow like lemonade indicates being fairly well hydrated, while darker yellow like apple juice indicates they're dehydrated, is an easy and accurate way to assess hydration status during training and competition.
RDs should emphasize the importance of consuming enough water regularly during sports activity. Counseling parents and coaches to establish a routine of reminding young athletes to drink water is vital, given that children and adolescents often don't recognize dehydration, White says.
Diet is another good way to replenish electrolytes and is preferred over sports drinks for young child athletes, White adds. Mangieri recommends sports dietitians work with young athletes to establish a hydration and rehydration protocol that considers the athlete's sweat rate and training regimen, availability of fluids, environmental factors, fitness level, and training intensity.
Factors such as rest breaks and ability to drink during practice and competitions should be reviewed. As athletes age and their sweat rate increases, they should be made aware that their need for an appropriate sports beverage could increase," Mangieri says.
Prescribed hydration strategies individualized for clients and reinforced by dietitians, parents, and coaches are important.
Mangieri cites a cohort study that assessed hydration status and behaviors of adolescent athletes both before and after a one-time educational intervention vs a prescribed hydration intervention.
The single education session wasn't successful in changing hydration behaviors. However, prescribing individualized hydration protocols did improve hydration. References 1. American College of Sports Medicine, Sawka MN, Burke LM, et al.
American College of Sports Medicine position stand. Exercise and fluid replacement. Med Sci Sports Exerc. Casa DJ, Clarkson PM, Roberts WO. American College of Sports Medicine roundtable on hydration and physical activity: consensus statements.
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My Account Sign In. Connect with us:. Home » Nutrition Channel » Sports Hydration Center » Fluid Guidelines » Youth Athlete Hydration Guidelines. Youth Athlete Hydration Guidelines. Drink on Schedule, Not Just When Thirsty.
By Brooke de Lench Reviewed by Susan Yeargin, Ph. D, ATC. To ensure that your child is drinking enough, you should see that she drinks fluids according to the following schedule: Ages 6 to Every 20 minutes: 5 to 9 ounces of water or a sports drink, depending on weight 5 for a child weighing 88 pounds, 9 ounces for a child weighing pounds.
Every 20 minutes: Between 5 and 10 ounces of water or sports drink, depending on weight. Post-exercise hydration should aim to correct any fluid lost during the practice. Within two hours: at least 24 ounces of water or a sports drink for every pound of weight lost.
NOW Available in KINDLE. Related articles Dehydration: Signs and Symptoms What to Drink for Sports, What Not to Drink Heat Illnesses: Basic Information. Latest Poll How Confident Are You That Your Child's Sports Program Takes Their Safety Seriously: Extremely confident.
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ABOUT US ADVERTISE PRESS RELEASES CONTACT US. TERMS OF USE PRIVACY POLICY MOMSTEAM SEAL OF APPROVAL WELCOME. Ages 6 to Ages 13 to Before Sports Drinking fluids prior to exercise appears to reduce or delay the detrimental effects of dehydration.
During Sports Every 20 minutes: 5 to 9 ounces of water or a sports drink, depending on weight 5 for a child weighing 88 pounds, 9 ounces for a child weighing pounds.
During Sports Every 20 minutes: Between 5 and 10 ounces of water or sports drink, depending on weight. After Sports Post-exercise hydration should aim to correct any fluid lost during the practice. Creating A Culture Of Concussion Safety Requires Teamwork All Season Long, Not Just One Day.
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: Hydration and sports for children and adolescents| How to make sure your young athlete stays hydrated during sports | To ensure that your child is drinking enough, you should see that she drinks fluids according to the following schedule: Ages 6 to Every 20 minutes: 5 to 9 ounces of water or a sports drink, depending on weight 5 for a child weighing 88 pounds, 9 ounces for a child weighing pounds. Every 20 minutes: Between 5 and 10 ounces of water or sports drink, depending on weight. Post-exercise hydration should aim to correct any fluid lost during the practice. Within two hours: at least 24 ounces of water or a sports drink for every pound of weight lost. NOW Available in KINDLE. Related articles Dehydration: Signs and Symptoms What to Drink for Sports, What Not to Drink Heat Illnesses: Basic Information. Latest Poll How Confident Are You That Your Child's Sports Program Takes Their Safety Seriously: Extremely confident. Very confident. Somewhat confident. Not very confident. Very unconfident. Failure To Ratify UN Convention on Rights of the Child Is Embarrassing and Unacceptable Camp Lessons One Student Athlete's Journey. ABOUT US ADVERTISE PRESS RELEASES CONTACT US. TERMS OF USE PRIVACY POLICY MOMSTEAM SEAL OF APPROVAL WELCOME. Carbonated drinks may lead to an upset stomach during the activity, so steer clear of those. Also note that sports drinks are very different than energy drinks and are not interchangeable. Allow children and athletes to gradually adapt to physical activity in heat, and modify the activity based on the heat and individual limitations. This might mean l imiting participation of children who have had a recent illness or have other risk factors that would reduce exercise-heat tolerance. Establish mandatory water breaks throughout practices and games do not wait for a child or teenager to tell you they are thirsty. Children should promptly move to cooler environments if they feel dizzy, lightheaded or nauseated. Remember that fluids are only one part of healthy hydration! A balanced diet will also help maintain hydration as well as other vitamins and electrolytes lost with sweat. Additionally, it could help for an athlete to eat a light snack about an hour or so before an activity to make sure their blood sugar stays steady while they are working. A small snack after the activity will also help. Know the Signs and Symptoms of Dehydration. Any child with these symptoms needs to be seen by a medical professional as soon as possible, as untreated dehydration can lead to serious medical conditions and death. 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. |
| Sports Hydration – Prevent Childhood Injuries | More than 1 percent weight loss can negatively affect sports performance. A: An athlete can over-hydrate or consume high amounts of water without proper sodium replacement, which puts the body at risk for hyponatremia. If an athlete weighs more after exercise than before, then the athlete is consuming too much fluid. 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. FAQ: Hydration for Young Athletes Published on: May 20, Last updated: January 5, Hydration is essential for athletes. Check out some answers to frequently asked questions about sports hydration: Q: What should athletes drink to optimize hydration? Q: How much fluid is recommended for young athletes? Some general recommendations are to consume 16 to 20 fluid ounces of fluid two to three hours before exercise An additional 5 to 10 fluid ounces of water or a sports drink 10 to 20 minutes prior to exercise 5 to 10 fluid ounces of water or sports drink every 15 to 20 minutes during exercise 16 to 24 fluid ounces of a sports drink or water with a salty snack for each pound of weight lost during exercise Q: How does an athlete know if they are appropriately hydrated? Q: Can an athlete consume too much fluid? Hydration Tips Pack a water bottle to school Consume fluids throughout the day to produce a light-colored lemonade color urine prior to exercise One gulp equals approximately 1 ounce of fluid. Train children to take five gulps during a water break Consume a salty snack after a workout. In this podcast, Dr. Some research on adult athletes demonstrates that, under extreme physical exertion and environmental conditions, that addition of small amounts of carbs, sodium and potassium can enhance the rate of fluid absorption. Is your young athlete staying hydrated? Guess what? Thirst is not a reliable sign of proper hydration for kids or adults. Make sure your young athlete stays hydrated during games and practices! Between 59° F and 72° F is just about right. Prevention is key. 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. Preventing dehydration in kids before practice or game day Preventing dehydration is all about preparation. 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: 5 oz. for an pound child every 20 minutes. for a pound adolescent every 20 minutes. |
| Importance of Hydration for Young Athletes - Children's Health | It is the drink of choice for health and sports performance benefits, especially for children and adolescents participating in junior sport. John F. Weiss-Kelly, MD. Water has many important roles in the body and is required to maintain blood volume and regulate body temperature. De Ferranti, MD. Because sports drinks often contain high amounts of sugar, children could experience nausea, cramps, and diarrhea when they're dehydrated. |
| Youth Athlete Hydration Guidelines | header search search input Search input auto suggest. Skip to main content Toggle navigation ×. How can I decrease the chances of this? Comments were solicited from committees, sections, and councils of the American Academy of Pediatrics; 7 entities responded. For adults, a common cue to drink more water is when they sweat. |
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