Hydration, Hydration, Hydration
Youth Sports Hydration Guidelines
Drink on Schedule, Not Just When Thirsty
Progressive effect
The progressive effects of dehydration are serious. As a child becomes dehydrated, heart rate increases, blood flow to the skin decreases, and a body temperature can rise steadily to dangerous levels. To avoid a potentially life-threatening medical emergency, parents and coaches need to be familiar with the symptoms of and treatment for heat-related illnesses
Surprising, as it may seem, the most important part of a youth athlete's diet isn't what they eat, it is what and how much they drink. Drinking water or sports drinks before, during and after sports is especially important for children and pre-teens because they have special fluid needs compared to adults, or even teenagers. As a parent or coach, make sure you take precautions to prevent heat illnesses in children and that they follow recommended sports hydration guidelines.
One of the most important functions of water is to cool the body. As a child exercises, his muscles generate heat, raising his body temperature. When the body gets hot, it sweats. The evaporating sweat cools the body. If the child does not replace the water lost through sweating by drinking more fluids, the body's water balance will be upset and the body may overheat.
To keep from becoming dehydrated, your child must drink fluids before, during and after exercise. To promote fluid intake in kids, fluids containing salt (i.e. sports drinks) have been shown to increase voluntary drinking by 90% and prevent dehydration compared to drinking plain water. To ensure that your child is drinking enough, you should see that he/she drinks fluids according to the following schedule:
|
Ages 6 to 12: |
Ages 13 to 18: |
|
|
Before Sports Drinking fluids prior to exercise appears to reduce or delay the detrimental effects of dehydration.
|
Before Sports Drinking fluids prior to exercise appears to reduce or delay the detrimental effects of dehydration.
|
|
|
During Sports
|
During Sports
|
|
|
After Sports
|
After Sports
|
Kids can become dehydrated whatever and whenever they play sports, regardless of season, temperature or relative humidity.
Surprisingly common
Some more surprises:
- Kids become dehydrated very easily: dehydration can begin when an athlete loses as little as 1 percent of body weight. In a 70-pound child, that is less than 1 pound of weight lost through sweat. this about half a liter of body water lost. It is not uncommon for some athletes to lose as much as 5 to 8 pounds through sweat during a game or practice.
- dehydration effects performance: as little as a 2% decrease in body weight from fluid loss (e.g. 1.2 lb for a 60-lb athlete, less than 4 pounds for a 200-pound athlete) can lead to a significant decrease in muscular strength and stamina;
- Dehydration effects cognition: a 3% decrease in body water can adversely affect cognitive function. In the sports context, this may affect a child's ability to pay attention to the coach or remember a play. A body water deficit of 2% to 3% can compromise sports performance, heat dissipation, and cardiovascular function.1
- Most kids are dehydrated playing sports: two recent studies of kids at summer sports camps showed that a majority were dehydrated, with 25 to 30 percent showed signs of serious dehydration putting them at increased risk of heat-related illnesses. Kids were dehydrated despite the availability of water and sports drinks, frequent breaks and coaches' encouragement to stay hydrated. The studies also showed that, once children become dehydrated, it is nearly impossible for them to catch up.
- The majority of children are dehydrated before they start playing sports: the same studies at summer sports camps found that almost two-thirds of children were dehydrated even before they hit the field to start practicing. This puts the child at a disadvantage in the sport and increases their risk of heat illness.
Dehydration signs and symptoms
How to know if your child is dehydrated?
If your child tires easily and repeatedly during practices and appears irritable, or her performance suddenly declines, dehydration, and/or inadequate calorie intake may be the cause.
The following are also signs that your child is dehydrated:
- Thirsty
- Headache
- Dizziness
- Tired or feeling weak
- Urine is bright yellow in color *urine should be almost clear)
- Apathy or lack of energy
- Grumpiness
- Trouble concentrating
- Nausea
The following are signs that your child is severely dehydrated:
- Dry lips and tongue
- Sunken eyes
- Bright colored or dark urine, or urine with a strong odor
- Infrequent urination/decreased urination