| Copyright (c) 2009 Neal Spruce | | | | - Fluids should be cold, palatable and selected based |
| Fluid Balance is Critical to Health and Performance | | | | on the type and duration of the activity. |
| It is essential for all athletes to maintain the proper fluid | | | | - Sports drinks should contain four to eight percent |
| balance since even a small level of dehydration can | | | | carbohydrate. Drinks greater than 10 percent |
| have a negative impact on performance. Not getting | | | | carbohydrate may slow stomach emptying, cause |
| enough fluids, high humidity or environmental | | | | abdominal cramping and impair performance. |
| temperature can interfere with the body's ability to | | | | - Drinks with a combination of glucose, glucose |
| maintain a normal temperature. This can lead to | | | | polymers and fructose may enhance water |
| heat-related illness and death. Youth athletes may be | | | | absorption. |
| at greater risk for dehydration because they do not | | | | - Solutions containing primarily fructose can cause an |
| tolerate heat as efficiently as adults due to immature | | | | upset stomach and should be avoided. Be sure to |
| sweat glands or lower sweating capacity. Children are | | | | check the food label for ingredients. |
| more prone to heat illness because they absorb heat | | | | Pre-exercise Guidelines |
| more readily than adults. Also, the thirst mechanisms of | | | | - Drink approximately 16 to 24 ounces of fluid two |
| children and adolescents are not fully developed so | | | | hours before activity. |
| young athletes typically do not consume enough fluid | | | | - On warm or humid days, drink and an additional eight |
| before and during exercise. Young athletes should be | | | | to 16 ounces 30 to 60 minutes before activity. |
| supervised to ensure that they follow the fluid | | | | - Water is adequate for activities less than an hour as |
| recommendations consistently. During most activities, | | | | long as meals are consumed regularly. |
| adequate water intake can help prevent dehydration | | | | - For endurance events, training sessions longer than |
| and heat exhaustion. However, during endurance | | | | 60 minutes, or multiple practices a day, choose a sport |
| events or activities greater than 60 minutes, a sports | | | | drink containing four to eight percent carbohydrate (e.g. |
| drink with carbohydrates provides fuel for the nervous | | | | Gatorade). |
| and muscular systems, and may enhance | | | | - For early morning workouts, a liquid meal replacement |
| performance. During multiple daily workouts and very | | | | can be consumed 10 to 40 minutes before activity |
| long endurance events (e.g. ultra marathon) in which | | | | because it can be rapidly digested. |
| sweat losses are high, carbohydrate and electrolyte | | | | During Exercise |
| (e.g. sodium, potassium) intake is required. | | | | - Depending on your sport, consume three to six fluid |
| Important Guidelines for Parents and Coaches | | | | ounces of water or sports drink every 15 minutes. This |
| - Parents: | | | | equates to approximately 32 ounces per hour. |
| - It is imperative that you take the time to ensure your | | | | - For prolonged exercise greater than 4 hours, choose |
| athlete drinks enough fluid before AND after events. | | | | a sports drink with small amounts of electrolytes. |
| - Two hours prior to practices and games children | | | | Post-exercise Guidelines |
| should be given 16 to 24 ounces of fluid. Check to | | | | - Immediately following activity, drink at least 16 to 20 |
| make sure they drank the entire container. Follow the | | | | ounces of fluid for every pound of weight lost to |
| post-exercise guidelines below. | | | | ensure proper rehydration. Supervise your youth |
| - This is especially important when it's hot or humid | | | | athletes to ensure they drink the entire amount of fluid |
| outside to prevent heat-illness. | | | | you provide. |
| -Coaches: | | | | - A liquid shake with high carbohydrate content, minimal |
| - Always have plenty of water available during | | | | protein and fat can refuel energy stores and maximize |
| practice sessions. If feasible, allow kids to drink at will. | | | | recovery after demanding training bouts. Consume this |
| Otherwise take regular water breaks. | | | | as soon as possible after workouts or events. |
| - For the very young athlete, assign coaches to make | | | | - Drink an additional 16 ounces with your post workout |
| sure every kid is getting water during water breaks. | | | | meal. This meal should be consumed within two hours |
| - Athletes, especially younger ones should be able to | | | | after activity. |
| drink water every time they request. | | | | - Weigh yourself each morning. A stable weight |
| - Train every coach and staff member to adhere to | | | | generally indicates proper fluid balance. |
| this policy. | | | | References |
| - Learn the symptoms and signs of dehydration in | | | | 1.Bar-Or O. Temperature regulation during exercise in |
| order to monitor athletes. These include | | | | children and adolescents. In: Gisolfi CV, Lamb DR, eds. |
| -Thirst | | | | Perspectives in exercise science and sports medicine: |
| -Dry mouth/cotton mouth | | | | youth, exercise, and sport. Carmel, IN: Benchmark |
| -Headaches or lightheadedness | | | | Press, 1989:335 |
| -Fatigue or weakness | | | | 2.American Academy of Pediatrics. Climatic heat |
| -Muscle cramps | | | | stress and the exercising child and adolescent. |
| -Nausea and vomiting | | | | Pediatrics 2000;106:158 |
| -Flushing (red) skin | | | | 3.American College of Sports Medicine, Sawka MN, |
| -Dry skin (sweating stops) | | | | Burke LM, Eichner ER, Maughan RJ, Montain SJ, |
| -Rapid breathing | | | | Stachenfeld NS. American College of Sports Medicine |
| -Increased heart rate | | | | position stand. Exercise and fluid replacement. Med Sci |
| -Dark yellow (concentrated) urine | | | | Sports Exerc. 2007 Feb;39(2):377-90. Review. |
| General Fluid Requirements | | | | |
