On average, water accounts for about 60 percent of the human body’s weight. However, the percentage may range from 45 to 75 percent, depending on age and sex. Thus, water is an important component of the body. It aids metabolic processes and ensures the removal of toxins.
Electrolytes are minerals that produce an electric charge when dissolved in body fluids. They help contract muscles, regulate the body’s pH level, and hydrate the body.
So, electrolyte and water balance is vital for allowing the body to function properly. This balance is even more imperative for athletes. Read on to learn more!
How Does Hydration Impact Athletic Performance?
As an athlete, staying hydrated keeps you feeling your best and enhances your performance. The following are some ways in which hydration can impact athletic performance:
- Water provides cushioning and lubrication to your joints. It ensures flexibility as you exercise.
- Water regulates the body’s temperature. For example, it helps to cool an athlete’s body during exercise.
- Adequate hydration promotes good cardiovascular function. It improves blood flow and the pumping action of the heart.
- Hydration prevents muscle cramping or stiffness. It also prevents injuries that tend to occur during athletic activities.
For optimal athletic performance, drink enough water before, during, and after exercise. Remember to account for exercise intensity, duration, and the environment when deciding how much water to drink.
Is Water or Sports Drinks Better For Hydration?
They both have their roles. Water, being a natural and healthy fluid, stands out amongst other drinkable fluids. It has zero calories and can cater to the hydration needs of any healthy athlete.
Meanwhile, sports drinks provide athletes with energy, hydration, and electrolytes during exercise. They contain water, electrolytes, sweeteners, and flavors. Generally, sports drinks are not recommended as the go-to drink for youth athletes due to the artificial ingredients and added sugars. Try to limit them to hard, long exercise sessions or when you find yourself sweating a lot.
Overall, water is healthier for all athletes. This is especially true for younger ones.
How to Add Electrolytes to Water
Here are five ways to add electrolytes to your water:
- Squeeze the juice from the lemons into your drinking water. Citrus fruits contain potassium and magnesium. They also have vitamin C. These are beneficial for antioxidant purposes.
- Adding fresh ginger juice or crushed ginger root to your water can provide you with calcium. It also has magnesium and vitamin C.
- Adding sea salt to water provides you with sodium, potassium, magnesium, and calcium.
- Coconut water can also replenish your body’s electrolytes. It contains magnesium and potassium.
- Slice a cucumber into your drinking water to get some potassium, magnesium, and vitamin C.
How Much Do Youth Athletes Need to Drink?
Rayven Nairn, M.S., R.D., L.D., is a dietitian with the Johns Hopkins University Student Health and Wellness Center. She recommends that children aged nine to 12 drink three to eight ounces of water for every 20 minutes of sports, and teenagers consume 11 to 16 ounces.
Nairn also adds that you should drink 24 ounces of sports drink or electrolyte water two hours before the physical activity. If the activity lasts more than 45 minutes for adults or an hour for children, use a sports drink. Afterward, drink 16 to 24 ounces of water or a hypotonic sports drink.
