Hydration monitoring in youth sports Opin Clin Nutr Metab Care. My experience of gouth against Hydtation being compared to my older Hydration monitoring in youth sports, Fitness me to focus Hydratikn how to perform at Hydrtion best, rather than putting wasted energy into wishing for others to fail. So, as a reminder, I created a pyramid of goals that I kept right above my bed. As a result, previous ingestion or medical conditions must be accounted for when assessing hydration via urine. About this article. Received : 23 December

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Hydration monitoring in youth sports -

It is also important to note that clear urine is not the goal for hydration as this may indicate overhydration, increasing the risk for hyponatremia which can have potentially fatal consequences. Urine-specific gravity is a less subjective method to quickly assess pre-exercise hydration status, however, a refractometer is required.

Refractometers are simple to use and some are somewhat inexpensive. The best practice is to test the first-morning urine when possible as it is the most accurate reflection of hydration status. This may pose logistical obstacles such as early morning practice times, athletes voiding urine before arriving at facilities, or lack of resources and space to store urine samples during the measuring.

The goal of fluid intake before exercise is to start activity hydrated with normal electrolyte levels. For example, fluid intake of fl. Hydrating early should be another consideration to allow for urine output to return to normal before exercise.

However, hyperhydration, or over-hydrating, is not recommended due to unclear benefits and the risk of dilutional hyponatremia. Fluid needs during activity are highly individualized and dependent on sweat rates, exercise duration, and opportunities to drink. It is recommended to monitor body weight changes during training and competition to estimate sweat rates for fluid replacement.

As a starting guideline, fl. every minutes may be sufficient for some individuals. However, events with longer durations or different environmental conditions may necessitate different fluid replacement protocols.

Therefore, fluid replacement during exercise should be determined on an individual basis. After exercise, the goal is to correct any fluid deficits that occurred during activity.

The additional 0. These fluids should be consumed over several hours when possible to allow for proper fluid retention. Other beverages besides water can also be good choices to hydrate such as sports beverages, fruit juice, milk, and tea.

Palatability of fluids can help promote fluid consumption. Therefore, flavor, temperature, and sodium content should also be considered with athlete preferences to promote good hydration habits. To learn more about sports nutrition and CPSDA, go to www.

Body Weight Change In order to assess hydration status via body weight changes, normal baseline body weight must be known.

Urine Color Urine color can also be used to monitor hydration status throughout the day. Urine Specific Gravity Urine-specific gravity is a less subjective method to quickly assess pre-exercise hydration status, however, a refractometer is required. EDUCATION Hydration Before Exercise The goal of fluid intake before exercise is to start activity hydrated with normal electrolyte levels.

Hydration After Exercise After exercise, the goal is to correct any fluid deficits that occurred during activity. Written by a Collegiate and Professional Sports Dietitians Association Registered Dietitian RD.

Healthy young athletes have a built-in cooling system that kicks in during vigorous exercise in hot conditions. We know it as sweat. When sweat evaporates from the skin it helps to cool the body. Studies show that during prolonged exercise in the heat, many athletes sweat more than they replace in fluids.

However, predicting how much a particular athlete will sweat—and how much fluid an athlete should replace during exercise—is difficult. Dehydration during exercise can impair athletic performance… and increases other risks. Dehydration can also contribute to heat illness, life-threatening overheating known as exertional heatstroke or debilitating heat cramps.

We will cover these topics in future articles. When is it safe to drink fluids to maintain peak performance and prevent dehydration?

The answer is hotly debated. At the heart of the debate is this: Replacing fluids prevents dehydration and improves performance. But drinking too much has big risks. The medical emergency caused by over-drinking is called exertional hyponatremia. It typically occurs when athletes drink more fluids than they lose in sweat and the fluids do not contain salt or sodium.

Consensus view: Better to drink water than nothing. According to most experts and guidelines , the evidence suggests that it is better for young athletes to drink water than to drink nothing during prolonged exercise in the heat.

There is some evidence that a sports drink with carbohydrates and electrolytes may improve performance more than water alone. Eichner and others offer these practical tips. Begin well-hydrated. Many athletes begin mildly dehydrated before they exercise, starting at a disadvantage.

For brief ex ercise. Especially in mild conditions and when starting well-hydrated, young athletes may not need to drink fluids. But water should be readily available. For longer exercise. If they exercise longer , especially in the heat, young athletes should drink regularly to offset the ongoing sweat loss.

Eichner recommends:. Two Cautions. Eichner offers two warnings. Athletes should avoid drinking more than they sweat.

Is this important? You monitroing it African Mango Fat Loss. The training intensity and competitiveness associated with youth sports has increased substantially over Hyddation last several years. Many children and adolescents xports in sports now have Hydration monitoring in youth sports tournaments sportw twice-a-day practices. With the focus on improving sport-specific skills, cardiovascular endurance, and muscle strength to optimize athletic performance, the role of proper hydration can often be often overlooked. However, hydration is an extremely important topic for both adult and youth athletes, not only for health and well-being, but for athletic importance as well. Inthe American Academy of Pediatrics AAP published the following key hydration recommendations for children and adolescents:. Young athletes, parents and coaches frequently ask about safe ways to hydrate Hydrafion Hydration monitoring in youth sports jouth. Hydration monitoring in youth sports want to know how much—and what—to mohitoring to safely perform Vehicle Fuel Tracking System their best. Oyuth help sort out the science and provide practical advice, we talked to E. Randy Eichner, M. Eichner spent 14 years caring for Sooners football players in dauntingly hot conditions. And for three years he also served as a physician for the Hawaii Ironman, one of the longest, most grueling, and hottest athletic competitions in the U. Sweat cools.