Is your young athlete ready for summer sports? Summer temperatures, humidity, and training are a few items that effect fluid loss and sports performance. On average, it can take 10-14 days for an individual to acclimate to the training environment and exercise intensity of the sport. When an individual loses body fluids greater than 1-2% of total body weight, the body’s ability to cool down is affected leading to dehydration.
Dehydration effects heart rate, temperature, cognition and muscle movement, making the athlete work harder.
Young athletes need a hydration game plan to replenish fluids for focus, endurance and overall performance.
According to the Daily Reference Intakes (DRI) and the American Academy of Pediatrics, Young athletes need approximately: 10 cups (2.4 L) for 9-13 year old male, and 14 cups (3.3 L) for 14-18 year old male; and 9 cups (2.1 L) for 9-13 year old female, and 10 cups (2.3 L) for 14-18 year old female for daily fluid needs.
Tip #1 How do I know if my young athlete is well hydrated? Here is a simple hydration formula
| Action 1: Pre Exercise |
Action 2 | Action 3: Post Exercise |
Action 4: Fluid loss? |
Action 5: Resolve |
Action 6: New Hydration Plan |
|---|---|---|---|---|---|
| Check your weight | Record fluids consumed. Consider: simple phone app | Check your weight | Pre-Exercise weight -Post Exercise weight = fluid loss | Drink approx. 16 oz for every pound lost | Add lost fluid to your daily fluid intake. |
Tip #2 What are the best hydration products? 
- If you need a better flavor, add fresh or frozen summer fruits to your water bottle.
- Electrolyte sports beverage. Hot weather conditions, and long practices, may require additional electrolyte sports beverage to minimize muscle cramping, and refueling.
Tip #3 Pro Tips for the summer hydration:
- Create a Simple Daily Fluid Chart
- Consume summer hydrating foods in your diet: watermelon, cantaloupe, strawberries, peaches, nectarines, zucchini, tomatoes, peppers.
Remember a hydration game plan supports focus, endurance, performance, and fun!
Theresa C Logan is a registered dietitian, board certified specialist in sports dietetics, and wellness coaching. Prior to moving to the DMV area, Theresa was the lead sports dietitian at the University of South Carolina, George Mason, and Davidson College. Theresa continues to share her professional expertise through her practice at TL2 Nutrition LLC, tl2nutrition@gmail.com.
