Stay hydrated: Tips for young athletes
As temperatures begin to rise in Colorado, hydration becomes an even more important part of your young athlete’s routine. Drinking enough fluids before, during and after activity can help support performance, focus and recovery.
Why hydration matters for young athletes
Water plays an important role in how the body functions during exercise. Staying hydrated can help support:
Temperature regulation
When body temperature rises, sweating helps cool the body.
Focus and concentration
Hydration supports normal brain function, including attention and mental processing.
Joint support
Water is a key part of the fluid that helps cushion and lubricate joints.
Cardiovascular function
Hydration supports healthy blood volume and circulation during activity.
Muscle function
Fluids help deliver nutrients muscles need for movement, recovery and repair.
Hydration needs can vary based on weather, exercise intensity and activity length. Helping your child drink fluids throughout the day — not just during practice or games — can help them stay better prepared for activity.
Before activity
Encourage your athlete to drink four to eight ounces of water before activity begins.
They may need more fluids if the activity is:
- High-intensity
- Longer than 60 minutes
- Outdoors in hot weather
During activity
Offer water or an electrolyte drink throughout exercise. A general goal is about three to eight ounces every 20 minutes, depending on age, size and activity level.
Older children and teens participating in longer or more intense activity may need more.
If exercise lasts more than 60 minutes, beverages that contain electrolytes and carbohydrates may also be helpful.
After activity
After exercise, aim for 16 to 24 ounces of water or an electrolyte drink to help replace fluid losses.
Foods that can support hydration
Drinks are important, but foods with high water content can also help support hydration throughout the day.
Fruits
- Melon
- Strawberries
- Apples
- Pears
- Grapes
- Pineapple
Vegetables
- Celery
- Lettuce
- Spinach
- Summer squash
- Broccoli
- Carrots
Other options
- Yogurt
- Cottage cheese
- Pudding
Make hydration part of the routine
As the weather warms up, encourage your young athlete to build hydration into their daily routine. Small, consistent sips throughout the day can help support energy, performance and recovery.
If you’d like to schedule an appointment with the pediatric dietitian or would like more information, please call the HCAHealthONE Rocky Mountain Children’s Gastroenterology Clinic at (303) 790-1515.
This blog is for general informational purposes only and is not a substitute for professional medical advice. Talk with your child’s healthcare provider about what is right for them.