Proper Hydration for Youth Sports

In the Innovative Fitness Sports Training program, we routinely review food logs from our participants. It’s obvious that better choices need to be made on a daily basis. A large number of our youth routinely drink pop and sports drinks, which can actually be detrimental to performance. 


A good reminder on the topic of sugar drinks in the attached picture.

Much of what we consume can actually hinder performance and actually fatigue the body. Gatorade and PowerAde drinks are designed to be used only when the body is physically breaking down and needs additional energy. Such as a person running a marathon, or at the end of a football game when your body is depleted. Even then, the dose of sugar is generally high and most athletes dilute it in half to consume. 

Simple Guidelines for Youth Hydration

-Ensure your athlete drinks enough fluid before and after games, practices, workouts.

-Have water available during practices, games and training.

-Give them scheduled water breaks and ensure they are drinking water at these times

Learn the signs of dehydration. Look for signs as simple as:

-Thirsty or Dry mouth

-Headaches/Tired/Weakness

-Fatigue or weakness or cramping in muscles

-Vomit

-Flushed skin and rapid breathing

Pre-exercise Guidelines

-Drink up to 24 ounces of fluid two hours before games or practices.

-Drink an additional eight to 16 ounces 30 to 60 minutes before activity.

During Exercise


-Drink water every 15 minutes during games/practices

Post-exercise Guidelines


-Right after you exercise, drink fluids to ensure proper rehydration.

-Make a shake with high carbohydrate content, a small amount of protein and fats.

-Drink this within 20 min after a game/practice or training session

-Drink an additional 16 ounces with your post workout meal. This meal should be consumed within two hours after activity