By Dev K. Mishra, M.D.
In a previous Youth Soccer Insider we discussed recognizing signsof heat illness. Now we will discuss an even more important strategy — preventingdehydration and possible heat illness through a good hydration strategy.
Start your summer sports activity by being properly hydrated.
One of the most importantpoints is that the young athlete should start an exercise activity while well hydrated. The amount of fluid an athlete needs depends on the intensity and duration of the activity as well as weatherconditions and the types of clothing and equipment worn.
In general, high school athletes require 10 to 12 cups of fluid (water, fruit juice, milk, etc.) per day consumed at meals andsnacks so they start exercise properly hydrated. During exercise, athletes generally require 4 to 8 ounces of fluid every 15 to 20 minutes.
Here’s an easy way to tell ifyou’re hydrated: check the color of your urine. If it’s less than 2 hours before training for competition and you notice that your urine is dark in color, you are not properly hydrated andyou should drink more fluids.
Tips to Prevent Dehydration and Heat Illness:
* Sports drinks are an excellent choice for hydration. Athletes can usually find aflavor they like, and the electrolytes (like sodium chloride) will stimulate thirst, help the body hold onto fluid, reduce the chance of cramping, and possibly improve performance.
*Water is fine too, for events lasting up to about two hours.
* Avoid any drinks with caffeine or high fructose corn syrup, and no carbonated sodas. “Energy drinks” such as RedBull contain caffeine and should be avoided.
* I like low-fat chocolate milk as another after-game alternative.
* The athlete should have 12-16 ounces of fluid up until about30 minutes before the game or practice (remember that most sports drinks come in 20 ounce bottles)
* Keep sipping sports drinks or water during the practice or match, about 4 ounces at atime at the end of periods or halftime.
* Start re-hydrating within 20 minutes of the conclusion of the match. Research shows that the first 20 minutes are the most efficient time to startrefueling. Try to take in 20 ounces; no need to guzzle this down, but once you start drinking try to finish the bottle over the next several minutes.
Read “Heat Illness: How torecognize it in young athletes” HERE.
(Dr. Dev K. Mishra is the creator of the