Elite Nutrition and Performance Hydration Needs for Young Athletes

Each and every summer time I work with young athletes to help them understand their hydration needs, and to create a hydration protocol for mother and father to aid their athlete implement.

It’s a “hot” subject just about every summertime (pun intended!), because it’s these a crucial part of their wellbeing and general performance, and the consequences of dehydration are so major. Just a 1% human body bodyweight decline from dehydration is plenty of for a youthful athlete to come to feel the effects, and any other medical affliction they may possibly have can raise their fluid loss even more.

You might be astonished to discover that youthful athletes don’t interesting down the identical as older people do. Rather than by perspiring and evaporation, they cool down a lot more by radiation (transferring their heat to some thing else these kinds of as a cool towel). Tip – get a cooler with cold towels and cloths!

Radiation aside, ingesting sufficient fluids to awesome down and keep hydrated in the summertime warmth breaks down as follows:

👉 9 to 12-year-olds need to have 3 to 8 ounces each individual 20 minutes,

👉 13 – 18-12 months-olds will need 33 to 50 ounces every hour!

That suggests a younger tennis participant out in the extraordinary warmth for 3 several hours on the court would need 150 ounces (in excess of a gallon).

View this online video for strategies and the protocol that you can carry out instantly. Moreover – find out some of the considerations that you would have to have to consult with a athletics dietitian for, this kind of as what your younger athlete’s sweat level is, and how considerably sodium and electrolytes they have to have.

https://www.youtube.com/look at?v=f6SpQOjWTrg

Speak to me any time to agenda a free of charge 15-moment consultation, so we can focus on the individual circumstance and objectives of your younger athlete.

And also verify out the Sustainable Athletics Diet Academy….

Want to get much better, faster and much healthier so you can PR your future race/competitiveness, increase your partnership with foodstuff and come to feel assured in your physique? Be a part of the Sustainable Sports Diet Academy! This 100% on the internet, self-review plan compiles everything I have uncovered as a Sports Dietitian for above 10 several years. Verify out every little thing that’s incorporated –