The role of water in youth sports -
Children's Health , Sports Medicine. We talked to Watt about how you can help your child stay hydrated, while playing sports and at rest. For adults, a common cue to drink more water is when they sweat. Signs of dehydration include headache, fatigue, and decreased urination or dark yellow urine.
Even mild dehydration can affect your child and make them lethargic and irritable. When it comes to staying hydrated, pay attention to how much water your youth athlete is getting before, during and after exercise.
During exercise, drink about 4 ounces every 20 minutes. Just make sure your child drinks water during breaks. If your athlete is going to be outside running for a long period, they might need to carry some fluids with them or stop at any available water stations.
Too much water can lead to overhydration. If you have more fluid than your body really needs, your body is going to let you know. There is the wrong feeling that we need water only when we are thirsty, but the feeling of thirst is just a sigh that we are already thirsty and dehydrated.
Regarding sports, water is a factor that contributes decisively to athletic performance and is usually underestimated. Hydration levels and electrolyte balance are of high importance before, during and after exercise. Unfortunately, dehydration in its early stages does not have any signs.
However, dehydration can adversely affect exercise performance, even to cause serious damage, such as heat stroke, if not treated properly and on time. Exercise results in increased body temperature due to increased muscle workout and increased heat production from burning nutrients to produce energy.
This internal increase of temperature, in turn, activates a series of thermoregulatory mechanisms available to the body to maintain its balance. Among these mechanisms is increased sweat production. Sweat production increases as the ambient temperature is higher, while evaporation of sweat decreases when there is increased humidity in the atmosphere.
However, hydration is not only necessary for body thermoregulation but also for good oxygenation of the muscles and burning of nutrients for energy production. Decreased levels of hydration lead to poor functioning of muscles and fatigue. During exercise, the administration and the amount of fluid depends on various factors such as the duration of exercise and the type of exercise.
Typically, activities that last less than 60 minutes do not require an electrolyte solution. Systematic water intake every minutes is enough to meet the needs of electrolytes and water.
At the end of the exercise, it is advisable to replenish the fluids depending on weight loss during exercise. A general guide is, as before exercise, consumption of ml of fluid for every 0.
Electrolyte deficiency is treated by administering a solution of electrolytes, in the presence or absence of carbohydrates, depending on to who they are intended for. Electrolyte solutions are distinguished according to the concentration of their ingredients osmolality in comparison with the corresponding body fluid concentration.
There is no consensus on which solutions are absorbed better and offer optimal hydration. However, hypotonic and isotonic solutions are preferred over hypertonic, especially in athletes.
Msc, Bsc Clinical Dietitian - Nutritionist specialized in obesity, diabetes management, athletic nutrition as well as in nutritional supplements.
The content of this blogspot is not and can not be considered as medical advice, diagnosis or treatment. All information is provided to readers solely for informational purposes. There is no intention to substitute this content for personalized medical advice, diagnosis, prognosis or treatment.
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By: Maura Yokth. Hydration is crucial The role of water in youth sports youth athletes. Wzter can affect athletes after less than one hour of exercise, and puts them at greater risk for heat illnesses such as cramps, heat exhaustion and heat stroke. Student athletes should have access to water throughout workouts, practices and games. Encourage your child to bring a personal water bottle if necessary.The role of water in youth sports -
Hydration is crucial for youth athletes. Dehydration can affect athletes after less than one hour of exercise, and puts them at greater risk for heat illnesses such as cramps, heat exhaustion and heat stroke. Student athletes should have access to water throughout workouts, practices and games.
Encourage your child to bring a personal water bottle if necessary. The American Academy of Pediatrics Committee on Sports Medicine recommends that young athletes take 5- to minute water breaks every 30 minutes whenever the heat index reaches 82 degrees or higher.
During these breaks, athletes should rest in shaded areas and remove protective equipment, such as helmets. Encourage your athlete to eat foods that promote good hydration.
Athletes should avoid them, and drink water instead. Although the American College of Sports Medicine ACSM has issued general guidelines on exercise and hydration, its focus is on adults. Therefore, it's critical for young athletes to monitor and maintain adequate fluid balance to prevent dehydration to sustain normal cardiovascular and thermoregulatory functions required for exercise performance," Mangieri says.
Adequate hydration is essential to optimal athletic performance, and the most effective way to ensure hydration is to utilize pre- and postexercise weight measurements to determine and replace fluid loss.
Symptoms of dehydration include noticeable thirst, irritability, fatigue, weakness, nausea, headache, muscle cramping, dizziness or lightheadedness, dark yellow urine or no desire to urinate, difficulty paying attention, and decreased performance. Treating symptoms of dehydration is crucial in preventing the progression to heat exhaustion.
Additionally, young athletes often are excited or distracted during competitions and don't think to rehydrate during recovery periods.
He advises children to consume 24 oz of water for every pound lost after sports activity, and that AAP recommendations be followed for preactivity hydration. Although some research suggests that children do in fact rehydrate voluntarily when fluids are available, these studies were conducted in ideal, laboratory experimental settings in nonathletic children.
Voluntary fluid intake by young athletes during highly competitive or extended athletic events hasn't been adequately evaluated. Bergeron, PhD, FACSM, executive director of the Sanford Sports Science Institute and the National Youth Sports Health and Safety Institute, and a senior scientist at Sanford Children's Health Research Center.
In the first study of repeated-bout strenuous exercise in healthy competitive youth soccer athletes, Bergeron and colleagues found that one hour of complete rest, cool down, and rehydration following 80 minutes of strenuous exercise equivalent to a soccer game generally was effective in eliminating residual strain and dehydration during a second exercise session.
However, for some study participants, the supervised rest and rehydration was insufficient. In typical outdoor youth soccer tournaments, complete rest and rehydration are less likely to occur due to tournament organization and unavailability of cool settings.
In youth tennis and soccer tournaments, rest between bouts may be 30 minutes or less. Incomplete rehydration and a sodium deficit can prompt lower heat tolerance, greater cardiovascular and thermal strain, and reduced performance, as well as an increased risk of muscle cramping during the next game," Bergeron says.
There's still a need for governing bodies of youth sports to address this issue and provide more specific, evidence-based guidelines for minimum rest periods between same-day competitive events for youth sports tournaments, he says.
Prehydration for Performance Given the importance of hydration for optimal athletic performance, being properly hydrated before practices and competitions also is essential. Prehydration often is a problem for young athletes, due to their potential inability to perceive thirst and rehydrate appropriately.
Attention to prehydration especially is important when young athletes are participating in sports that, due to their competition or training requirements, may hasten dehydration.
In addition, she says level, duration, and intensity of training all influence fluid needs and may be different for individual athletes and sports. The AAP Policy Statement cites the example of a healthy year-old athlete who's fit, well hydrated, and acclimated to hot weather, and who safely can play soccer on a degree day.
Contrast that young athlete with an overweight football player of the same age, who recently has recovered from a gastrointestinal illness, and has to complete two three-hour workouts on the first warm day of preseason football training; he will be at much greater risk of dehydration and heat stress if not properly hydrated during training.
Are Sports Drinks Appropriate? Heavy marketing of sports drinks as an alternative to water for athletes of all ages has led to much debate about their appropriateness for young athletes. In general, sports drinks are unnecessary for younger child athletes, White says. Because sports drinks often contain high amounts of sugar, children could experience nausea, cramps, and diarrhea when they're dehydrated.
Water for rehydrating, in conjunction with a balanced diet that includes sodium, allows child athletes to function optimally without added sports drinks, White says, adding that he recommends the National Food Service Management Institute's Nutrition Fact Sheet "Fueling the School-Aged Athlete—Sports Drinks" as a good resource on sports drink use.
According to Bergeron, sports drinks will play a proportionately greater and more effective role over water in hotter weather, same-day multiple sports sessions, older youth athletes who work longer and harder, and in sports situations with few opportunities to refuel with food.
For young athletes who struggle to drink enough, Mangieri says a sports drink can motivate them to drink more because it may taste better than water. In , the AAP released recommendations for sports drinks. According to its guideline, patients and families must learn that sports drinks have a specific limited function for child and adolescent athletes.
Sports drinks should be ingested only when there's a need for more rapid replenishment of carbohydrates and electrolytes in combination with water during periods of prolonged, vigorous sports participation or other intense physical activity. Children and adolescents never should consume energy drinks that contain stimulants such as caffeine and guarana due to associated health risks.
Guidance for Dietitians "Most coaches and parents know that kids should be hydrated during sports in the heat," Bergeron says.
Moreover, Bergeron says dietitians can improve awareness of child athlete hydration needs by getting involved with local schools, community activities, and club sports, where they can become trustworthy resources for providing hydration recommendations and helping to implement hydration policies.
Youth sports organizations promote use of urine color charts to get young athletes involved in monitoring their own hydration levels. Although hyponatremia is not common, everyone needs to be aware of it, as it is something that can easily be prevented. Sawka MN, et al.
Exercise and fluid replacement. Med Science Sports Exercise ; Accessed May 3, Deakin University, Australia. Fitzgerald, M. Photos courtesy of Shutterstock. Originally hailing from New York, Jeanne Goodes is a recent transplant to the beautiful state of Wisconsin. As the strength and conditioning coach for Homerun Sports and Fitness, Lake Zurich, Illinois, and for the elite adolescent baseball travel team, Lake County Stars, Lake Zurich, Illinois, she is privileged to work with amazingly motivated and talented adolescent athletes.
A former officer in the United States Marine Corps and now a military spouse, Jeanne has had the honor of working with Marines in various climates and locations, specifically focusing on combat readiness, strength, and conditioning.
She and her family have lived and traveled all over the world, and Jeanne has had the opportunity to work with and train people from numerous cultures. While living in Japan, Jeanne had an amazing opportunity to be the strength and conditioning coach for the Japanese elite adolescent travel baseball team, the Ishikawa Dreams, Okinawa, Japan.
She has seen, firsthand that fitness knows no cultural barriers. With a BA in English from Siena College and an MA in Management from Webster University, Jeanne is also an AFAA certified personal trainer. She enjoys using her CrossFit Level 1, CrossFit Basic Barbell, CrossFit Nutrition, High Intensity Tactical Training HITT , TRX, and Aquatic Programs for Wounded Warriors certifications and training to enhance her strength and conditioning programs.
With her wide range of certifications and work experience, Jeanne loves to work with athletes of all ages and abilities to help them attain their fitness goals. View All Articles.
The Breaking Muscle newsletter is everything you need to know about strength in a 3 minute read. Our audience encompasses the entire spectrum of the fitness community: consumers, aficionados, fitness professionals, and business owners.
We seek to inform, educate and advocate for this community. Skip to primary navigation Skip to main content Skip to primary sidebar Fitness. How Much Water Is Enough? The ACSM provides the following guidelines for the maintenance of optimal hydration : Before Exercise: ounces within the two-hour period prior to exercise.
During Exercise: ounces every minutes during exercise. Post Exercise: Replace 24 ounces for every one pound of body weight lost during exercise. Water vs. Sports Drink While the purpose of this article is water hydration, there is a time and place for sports drinks.
Kn in tole activities is Fueling for speed and strength in sports great spports for kids to waher active, improve their physical health, and develop important skills like waetr and leadership. However, it's important to make sure anti-viral immune boosting tea kids stay hydrated during sports xports to prevent Healthy mindset, which can lead to fatigue, youtn cramps, and even heat exhaustion. When kids engage in sports activities, their bodies lose water through sweat, and if this fluid is not replaced, it can lead to dehydration. Here are some reasons why staying hydrated during sports activities is important for kids:. The American Academy of Pediatrics recommends that children and adolescents should drink at least cups of water per day, with additional fluid intake before, during, and after sports activities. Kids should also be encouraged to drink fluids even if they are not thirsty, as thirst is not always an accurate indicator of hydration status. Get uouth exclusive report. Download the iSport Club Kale for energy Report Here — For Wzter Admins, Rec Leaders and Coaches. The importance gole hydration waetr good health and properly functioning body youhh cannot be Te, especially for the Fueling for speed and strength in sports athlete. According to researcher Dr. Susan Yeargin from the University of South Carolina, up to 75 percent of young athletes aged eight to 18 are dehydrated before they even arrive at practice. Hydration plays a major role in the health of the young athlete, which is why Cisco Athletic created this guide on how much of a sports drink or water the youth athlete should consume. You can view the youth sports hydration guide below.
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