Hydration is essential for youth athletes, playing a critical role in their performance and overall health. Youth sports push players to their limits, and water becomes critically important. Parents and athletes need to understand guidelines for proper hydration, both for health and for peak performance.
In this article, we’ll discuss the benefits of hydration, daily water intake recommendations, and key signs of dehydration so you’ll know everything you need for peak athletic performance.
How Does Hydration Help Athletes?
Water is part of every process in the human body, from cushioning joints to helping the lungs absorb oxygen. Proper hydration helps supply oxygen to muscles, regulate body temperature, reduce the risk of injury, enhance concentration and brain function, and improve muscle recovery times.
Dehydration, naturally, does the opposite, making athletes less effective in dozens of ways. In short, proper hydration supports every part of an athlete’s body, as well as every part of the game they play, and dehydration can make everything harder.
How Much Water Should Youth Athletes Drink Daily?
According to Children’s Health, children younger than eight should drink four cups of water per day, children between 9 and 13 should drink seven to eight cups of water per day, and teenagers between 14 and 18 should drink eight to 11 cups of water per day, the same as adults.
These numbers should be slightly increased for athletes. People should also drink extra water before, during, and after strenuous activity or when it’s very hot since they’ll be sweating more and need to adjust for the water lost.
Signs of Dehydration to Look Out For
Dehydration can impair an athlete’s ability to perform and recover. It’s important for athletes and their guardians to recognize these symptoms early to prevent dehydration-related health issues.
One key sign is dark-colored urine; good hydration produces very pale yellow urine, so the darker it is, the less hydrated you are. Thirst is the most obvious sign, although you can be dehydrated without feeling thirsty, so it’s not a completely accurate measure. Dehydration can also cause fatigue, headaches, and dizziness.
What Other Factors Contribute to Hydration?
Besides water, electrolytes like sodium, potassium, and magnesium play a vital role in hydration. They help balance fluid levels between different cells, and they can be lost through sweat. Some electrolytes, like magnesium, also help muscles work to their fullest potential.
Youth athletes should consider including electrolyte-rich foods or drinks in their diet, especially during extended periods of physical activity. Sports drinks advertise electrolytes but can also contain added sugars and be unhealthy, so choose wisely. Coconut water is rich in electrolytes more naturally. Many fruits (like strawberries, kiwi, and watermelon) and vegetables (like spinach, kale, and avocados) are also electrolyte-dense.
When Should Athletes Start Drinking Water to Avoid Dehydration?
This is the biggest question asked by athletes and parents alike. The answer is simple, start drinking water first thing in the morning and throughout the day. If you only drink once you are training or playing a sporting event, you are TOO LATE! Dehydration is a serious problem and can easily be reduced by drinking enough water starting first thing in the morning.
Water is essential for youth athletes and their success. It’s important to track your daily intake and stay hydrated! The Turbo Charged Athletics app includes a detailed water tracker for this very purpose. Check it out today!