Hydration Tips for Youth Athletes

Jul 28, 2022

ProActive Physical Therapy

by ProActive Physical Therapy

Sports practices gearing up towards the end of summer and into fall can lead to many youth athletes becoming dehydrated. Hydration can have a big impact on sports performance, here are the top signs and symptoms of dehydration and hydration goals for athletes to improve performance.

What effect can hydration have on sports performance?

  • Hydrated muscles can improve your performance on the field
  • Increase your ability to recover faster physically
  • Increase your athletic endurance
  • Decrease chance of muscle injury
  • Decrease the chance of a heat-related illness

Hydration goals 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
  • Strive for light-yellow color urine when voiding

Teen showing symptoms of dehydration.

What are the signs of dehydration?

  • 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

Simple steps 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. We’ll work with you and your coach to ensure a safe and successful sports season!

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