Hydrate like a champion: Tips for youth athletes -
That means, your child should be taking a fluid break every 15 to 20 minutes throughout practice and games. During these fluid breaks, the American Academy of Pediatrics AAP recommends that kids and teens drink the appropriate amount of water for their bodies, like:.
Caregivers and coaches should keep an eye on kids who may be at higher dehydration risk, including those who may have just gotten over a cold or are overweight. If not, it will be the color of lemonade. Get more advice from CHOC: How much water should kids drink?
Before sports practice or game day, kids should hydrate with water. After sports, kids and teens should hydrate with water. Many sports drinks are available, but plain water is usually enough to keep kids hydrated.
Kids should avoid sugary drinks, energy drinks and carbonated beverages that can upset the stomach. Low-sugar sports drinks can be a good choice for kids who do intense physical activity for more than one hour. For kids younger than 5 years, water is best for recovery, but drinks like Pedialyte are good, too.
Kids and teens should also eat a salty snack along with their water during recovery. This makes sure that their body is replenishing the salt it lost while sweating during exercise. An athlete can over-hydrate or consume high amounts of water without proper sodium replacement, which puts the body at risk for hyponatremia.
Hyponatremia is a condition that occurs when the level of sodium in the blood is too low, which can cause nausea, headache, confusion and fatigue.
If an athlete weighs more after exercise than before, then the athlete is consuming too much fluid.
Get more hydration tips from a CHOC dietitian. With these important hydration reminders, your young athletes will be ready for a safe and successful sports season.
Make sure they remember to hydrate before, during and after their practices and games. For more health and wellness resources from the pediatric experts at CHOC, sign up for the Kids Health newsletter.
Unfortunately, many kids get infected with respiratory illnesses in the fall and winter seasons. CHOC experts highly encourage all eligible members of households to receive their annual flu shots. Other preventative measures like good hygiene and staying home when sick can help protect families from illness.
The following articles and guides provide more information. Find a CHOC Primary Care Pediatrician. This monthly e-newsletter provides parenting tips on topics like nutrition, mental health and more. The guidance on this page has been clinically reviewed by CHOC pediatric experts.
CHOC Home. How to make sure your young athlete stays hydrated during sports Published on: September 5, Last updated: September 1, A CHOC expert offers tips to ensure that kids and teens are properly hydrated for sports practices and games, and what to do if they overheat.
Complaints of stomachaches. Dropping to one knee. Preventing dehydration in kids before practice or game day Preventing dehydration is all about preparation.
During these fluid breaks, the American Academy of Pediatrics AAP recommends that kids and teens drink the appropriate amount of water for their bodies, like: 5 oz. for an pound child every 20 minutes. Proper recovery nutrition is the most important part of keeping young athletes fueled and hydrated for the demands of their training and competition.
The golden window to refuel after a workout or competition is within the following hour of exercise while muscles are recovering. This is the ideal time to refuel with easily digestible carbohydrates and protein to help repair the muscles. Chocolate milk is a good food option for athletes who can tolerate dairy products.
Lactose-free meal replacement shakes, like Boost or Ensure, also work and do not need to be kept cold. Another option is trail mix with nuts and dried fruits paired with a sports drink like Gatorade or Powerade. Fueling and hydrating are important to successful training and competition.
A poor diet may not keep student-athletes from being good at their sport, but it could keep them from being the best athlete they can be. Home Blog Nutrition Nutrition Tips for Your Fall Student-Athlete. Previous Next. View Larger Image. By John Ruibal, MS, RDN, CSSD, Registered Dietitian at Prowers Medical Center.
Stay Hydrated Hydration is very important for a young athlete. Practice and Competition Nutrition Young athletes should prioritize fueling their bodies correctly to ensure they can make it to the end of their practice, game or finish line. Recovery Proper recovery nutrition is the most important part of keeping young athletes fueled and hydrated for the demands of their training and competition.
Three quick tips to navigate the fueling and hydration of young athletes include: Encourage your athlete to drink water as their beverage of choice. Have them drink small amounts of it throughout the day. Check their school lunch menu to see if a high-quality meal is being served.
Though school may be out for the likee, youth and prep sports Hydrate like a champion: Tips for youth athletes truly become year-round endeavors. Cjampion: Flaxseed for weight management cbampion: athletes focus on the fun of atuletes, hard work and chamoion:, their parents and coaches Focused fat burning that Fermented foods and cancer prevention things happen Hydraye time of year — things like sprained ankles, bruises and, heaven forbid, worse. David Woodburya Sports Medicine surgeon with Longstreet Clinic. And if you can get them to buy in and follow some guidelines, it will set them up for success and better health for the rest of their lives. While it is impossible to guarantee injury prevention, the following steps will help your young champion be as prepared as possible for anything that any competition may throw their way. With sports Athletic performance supplements gearing champioh:, Hydrate like a champion: Tips for youth athletes can lead to Hydratw youth athletes becoming dehydrated. Likr Murphy, ATC, LAT is sharing hydration tips for youth athlftes and how hydration can affect sports performance. If you still have questions on hydration, feel free to contact our physical therapy locations to learn more from our team of athletic trainers, physical therapy assistants, and physical therapists. Schedule an appointment with one of our expert physical therapists today. Facebook Twitter LinkedIn Email.
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