Hydration Station for Youth Athletes

Aug 22, 2018

Chris Murphy

by Chris Murphy
AT, LAT

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!

+ Share this content…

Categories

Related Articles

5 Ways to Stay Healthy at Work

5 Ways to Stay Healthy at Work

For many of us, we spend our days behind a computer screen or hunched over our phones—often not even taking a break to eat lunch. Today, we hope to inspire you with five ways to stay healthy at work this spring. Learn how these small shifts can make a big difference...

5 Best Healing Foods to Eat After Surgery

5 Best Healing Foods to Eat After Surgery

Stocking up on the right healing foods to eat after surgery can be beneficial in helping your body recover quicker. If you’re planning an upcoming surgery, read on to learn more about foods that help with faster healing, minimizing swelling, bruising, and...

Join the ProActive Community

Subscribe to our newsletters to receive our latest doctor written content, including solutions and wellness tips. It’s free!

We are medical HIPPA compliant and will not share your information with anyone.