Athletes and Hydrating: What You Need to Know

Athletes are always being reminded to hydrate, and coaches are always encouraged to offer more water breaks. But overhydrating can be dangerous. How much is too much?

Although death from drinking too much water is rare, it is important for parents, athletic trainers, and coaches to understand the importance of proper, balanced hydration, especially during the summer months. Children do not adapt to high temperatures as well as adults. They also differ from adults in their production of heat during exercise and ability to sweat.

Good hydration benefits the body in many ways:

• It helps control body temperature
• It helps carry blood to throughout the body
• It controls blood pressure
• It helps the kidneys get rid of waste from the body

Under or over hydrated can hurt athletic performance.

Over Hydration

Drinking too much water dilutes the amount of sodium in your blood and can lead to symptoms like headache, nausea, cramping, bloated stomach, and swollen fingers and ankles. This is called hypernatremia (low blood sodium).

More severe symptoms of hypernatremia require immediate medical attention and include seizures, slurred speech, and confusion. If these serious symptoms are left untreated, your athlete is at risk for coma or even death.

Maintaining Proper Hydration

Thirst is a sign of being slightly dehydrated, so it’s important to drink before you get thirsty. As a general recommendation, most athletes should drink at least 80-120 ounces of fluid throughout each day, not just at practice. This is about two and a half to four 32 oz. water bottles.

Here are specific recommendations to help your young athlete with proper hydration:

Before Practice or a Game:

• Drink 6-8 oz of cold water 2 hours before activity.
• Drink 8-12 oz of cold water 30 minutes before activity. If you sweat a lot during activity, eat a pre-exercise snack with sodium while also drinking water.
• Do not take salt pills unless instructed by a physician!

During Practice or a Game:

• Drink water or a sports drink every 15-20 minutes during activity.
• Drink 3-8 oz. of water for activities less than 60 minutes.
• Drink 3-8 oz. of sports drink for activities more than 60 minutes.

After Practice or a Game:

• Rehydrate with 16-24 oz. of fluid for every pound of weight lost within 2 hours after activity.
• Check your urine – aim for light yellow to clear urine. Semi-dark to dark urine means that you are dehydrated and need to continue to hydrate.

Water should be the main source of hydration. For activities lasting greater than an hour, have a sports drink. Good fluid choices include water, sports drinks, electrolyte drinks, and diluted juice (half water mixed with half juice). Drinks such as milk, chocolate milk, or homemade smoothies can also be a great after activity fluid of choice! Drinks that should not be used for hydration include coffee, tea, soda, and energy drinks.