Elite Nutrition and Performance Hydration Needs for Young Athletes

Each summertime I work with youthful athletes to help them have an understanding of their hydration wants, and to establish a hydration protocol for parents to support their athlete put into action.

It is a “hot” topic each and every summertime (pun intended!), since it is these kinds of a significant ingredient of their wellbeing and performance, and the outcomes of dehydration are so severe. Just a 1% entire body bodyweight reduction from dehydration is ample for a young athlete to feel the results, and any other health care problem they may have can enhance their fluid reduction even much more.

You may possibly be amazed to discover that younger athletes really don’t interesting down the same as grownups do. Alternatively than by sweating and evaporation, they neat down a lot more by radiation (transferring their heat to some thing else this kind of as a awesome towel). Suggestion – acquire a cooler with cold towels and cloths!

Radiation apart, consuming sufficient fluids to interesting down and stay hydrated in the summer season warmth breaks down as follows:

👉 9 to 12-yr-olds require 3 to 8 ounces each and every 20 minutes,

👉 13 – 18-year-olds need to have 33 to 50 ounces every hour!

That suggests a younger tennis participant out in the extreme warmth for 3 several hours on the courtroom would will need 150 ounces (about a gallon).

Observe this video for guidelines and the protocol that you can apply immediately. Plus – master some of the factors that you would will need to seek the advice of a athletics dietitian for, this sort of as what your younger athlete’s sweat level is, and how significantly sodium and electrolytes they will need.

https://www.youtube.com/enjoy?v=f6SpQOjWTrg

Make contact with me any time to routine a no cost 15-moment consultation, so we can talk about the individual scenario and goals of your younger athlete.

And also examine out the Sustainable Sporting activities Diet Academy….

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