Hydration Station for Youth Athletes

Aug 22, 2018

Chris Murphy

by Chris Murphy

With sports practices gearing up, it can lead to many youth athletes becoming dehydrated. Chris Murphy, ATC, LAT is sharing tips on how to spot dehydration, ways to increase fluid intake and how hydration can effect sports performance.


What effect can hydration 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 chance of muscle injury
  • Decrease chance of a heat-related illness


What are some good hydration goals as a youth athlete to enhance my 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 a light-yellow color urine when voiding


Teen showing symptoms of dehydration.

What are 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
  • Light headed 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!

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