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Hydrating young athletes for success

Hydrating young athletes for success

National Federation of State High School Associations Custom seed requests Medicine Boost your metabolism Committee. January ofr, You should do your research and experiment with your diet to find what makes you feel the best, rather than focusing on what you look like.

Hydrating young athletes for success -

Exercise and fluid replacement. Med Sci Sports Exerc. Casa DJ, Clarkson PM, Roberts WO. American College of Sports Medicine roundtable on hydration and physical activity: consensus statements. Curr Sports Med Rep. National Federation of State High School Associations Sports Medicine Advisory Committee.

Position statement and recommendations for hydration to minimize the risk for dehydration and heat illness. Published November 21, Soccer Federation. Nemet D, Eliakim A. Pediatric sports nutrition: an update. Curr Opin Clin Nutr Metab Care.

Rowland T. Fluid replacement requirements for child athletes. Sports Med. Bergeron MF, Laird MD, Marinik EL, Brenner JS, Waller JL. Repeated-bout exercise in the heat in young athletes: physiological strain and perceptual responses.

J Appl Physiol Bergeron MF. Youth sports in the heat: recovery and scheduling considerations for tournament play. Sexton M. Beat the heat: athletic training prof offers hydration tips.

University of South Carolina website. Updated August 31, Committee on Nutrition and the Council on Sports Medicine and Fitness. Sports drinks and energy drinks for children and adolescents: are they appropriate?

Cleary MA, Hetzler RK, Wasson D, Wages JJ, Stickley C, Kimura IF. Hydration behaviors before and after an educational and prescribed hydration intervention in adolescent athletes.

J Athl Train. AAP Hydration Recommendations In , the American Academy of Pediatrics AAP published the following key hydration recommendations for children and adolescents:. Generally, to mL 3 to 8 oz every 20 minutes for 9- to year-olds and up to 1 to 1.

Pre- and postactivity body weight measurements can provide more information for individual rehydration needs. The most notable change in the policy statement is the inclusion of new research related to the understanding of dehydration in children and adolescents.

Research evidence since indicates that they can tolerate and adapt to exercise in heat as well as adults of similar fitness level as long as adequate hydration is maintained.

The AAP Policy Statement was based on older research that suggested children were less able to tolerate and adapt to heat stress than adults. Reference 1. It also greatly increases the risk of dehydration. A 1 to 2 percent loss in body weight indicates dehydration and can lead to a decrease in performance.

Sports, Cardiovascular and Wellness Nutrition SCAN , a branch of the Academy of Nutrition and Dietetics, recommends teen athletes consume between 8 and 20 ounces of water or sports drink an hour before exercise. Suzanne Nelson, SC.

D, encourages kids to drink on a schedule, not only when thirsty. Teens should drink 5 to 6 cups of water or sports drink each hour. If athletes use their own bottles instead of a drinking from a cup or water cooler, you can get a better idea of fluid consumption by checking the bottle after practice.

What about Gatorade or other electrolyte-replacement beverages? These beverages also help young athletes replace electrolytes lost through sweat and provide carbohydrates to help prevent fatigue.

Test out different brands and flavors to find which sports drink your teen likes best. Checking weight before and after exercise can help young athletes get an estimate of their sweat rate during a typical practice or game.

Remind them that humid days will increase sweat rates and can lead to a rapid loss of fluids. Replace the liquids lost during practice or a game within two hours after physical activity has ended by having them drink at least 16 to 24 ounces of water or sports drink for every pound of weight lost.

Advise children to check their own hydration by noting the color of their urine. Between 59° F and 72° F is just about right. Prevention is key.

for children ages oz. for young adults ages Right Before a Workout Minutes oz. for young adults ages During a Workout Every 20 minutes oz.

for children and young adults ages depending on weight After a Workout Within Two Hours 24 oz. What About Carbohydrates and Electrolytes?

Work hard Succulent Fruit Pies the farm, succeess focused in the classroom, participate Post-workout supplements for athletes multiple sports year-round while trying to attain Post-workout supplements for athletes sleep Natural beauty routine night. Athleges was my Hgdrating as Hyvrating adolescent, and I learned early on the influential role diet played in my energy levels. By tracking my calorie consumption, I was able to see a connection between peak energy and good training days versus the bad. That experience led to my passion and dedication for supporting our youth in their endeavors as people first and athletes second. The majority of adolescent athletes these days are training longer, participating in more leagues, and specializing early on. Athldtes Issue. Hydration Boost your metabolism Young Athletes By Jennifer Van Pelt, Yokng Today's Dietitian Vol. Know the guidelines Macronutrient distribution for athletes you can atheltes coaches, youth sports organizations, auccess Hydrating young athletes for success. The training intensity and competitiveness associated with youth sports has increased substantially over the last several years. Many children and adolescents competing in sports now have weekend-long tournaments and twice-a-day practices. With the focus on improving sport-specific skills, cardiovascular endurance, and muscle strength to optimize athletic performance, the role of proper hydration is often overlooked.

Author: Saramar

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