With sports practices gearing up, it can lead to many youth athletes becoming dehydrated. Chris Murphy, ATC, LAT is sharing hydration tips for youth athletes and how hydration can affect sports performance.
Effects hydration can have on my sports performance?
- Improve your performance on the field because your muscles are hydrated
- Increase your ability to recover faster physically
- Increase your athletic endurance
- Decrease the chance of muscle injury
- Decrease the chance of a heat-related illness
Hydration goals as a youth athlete to enhance performance?
- Drink 1-2 gallons of water per day regularly
- Eliminate carbonated drinks such as soda and sparkling water
- Minimize sugary drinks such as juices and teas
Signs/symptoms that I am dehydrated?
- Feeling cotton-mouthed or thirsty
- Not sweating while exercising
- Nausea or feeling like you want to vomit (without a blow to the head)
- Clammy skin
- Lightheaded or dizziness (without a blow to the head)
- Chills while exercising
- Dark yellow urine
What are some simple steps that I can take to increase my fluid intake?
- Always carry a water bottle throughout the day (and drink it)
- Take a water bottle to class to drink during class and fill it up during passing periods
- Drink 1cup of water before bed and 1cup of water when you wake up in the morning
- Take a drink of water every time you pass a water fountain
If you still have questions on hydration, feel free to contact our physical therapy locations to learn more from our team of athletic trainers, physical therapy assistants, and physical therapists. Together, we’ll work with you and your coach to ensure a safe and successful sports season!
