Hydration Wants for Younger Athletes

Each summer season I work with younger athletes to assist them perceive their hydration wants, and to determine a hydration protocol for fogeys to assist their athlete implement.

It’s a “scorching” subject each summer season (pun meant!), as a result of it’s such a crucial part of their well being and efficiency, and the implications of dehydration are so severe. Only a 1% physique weight reduction from dehydration is sufficient for a younger athlete to really feel the results, and every other medical situation they could have can enhance their fluid loss much more.

You is perhaps shocked to be taught that younger athletes don’t calm down the identical as adults do. Moderately than by sweating and evaporation, they calm down extra by radiation (transferring their warmth to one thing else resembling a cool towel). Tip – take a cooler with chilly towels and cloths!

Radiation apart, consuming sufficient fluids to chill down and keep hydrated in the summertime warmth breaks down as follows:

👉 9 to 12-year-olds want 3 to eight ounces each 20 minutes,

👉 13 – 18-year-olds want 33 to 50 ounces each hour!

Meaning a younger tennis participant out within the excessive warmth for 3 hours on the courtroom would wish 150 ounces (over a gallon).

Watch this video for suggestions and the protocol you can implement instantly. Plus – be taught among the concerns that you’d must seek the advice of a sports activities dietitian for, resembling what your younger athlete’s sweat fee is, and the way a lot sodium and electrolytes they want.

Contact me any time to schedule a free 15-minute session, so we are able to talk about the actual state of affairs and objectives of your younger athlete.

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