Hydration is an important aspect when it comes to sports performance. Dehydration is when the body loses an excess of body fluids which can have many negative effects on performance. It has been shown that as little as a 2% deficit in fluid loss can negatively affect strength, endurance and stamina. It is important to develop a hydration plan (before, during and after) in order to maintain hydration and so athletes can play better.

Hydration for adolescent athletes

The Importance in staying hydrated for sports performance

Hydration is an important aspect when it comes to sports performance. Dehydration is when the body loses an excess of body fluids which can have many negative effects on performance. It has been shown that as little as a 2% deficit in fluid loss can negatively affect strength, endurance and stamina. It is important to develop a hydration plan (before, during and after) in order to maintain hydration and so athletes can play better.

Signs of dehydration

Thirst

Dry mouth

Headache

Constipation

Dizziness

Muscle cramps

Impaired memory and concentration

Fatigue

How much water do I need?

Daily water recommendation for adolescences
Age	Males	Females
9-13	1.6L/day = 6 glasses	1.4L/day = 5 to 6 glasses
14 - 18	1.9L/day = 7 glasses	1.6Lday = 6 glasses

To avoid dehydration it is important to drink enough water, the following table is the daily recommendation for adolescence. However this is just a daily recommendation, more fluid would be needed when exercising or during hot humid days.

How to measure how much water do I need?

What is the ideal drink choice

Water

Water is always the best choice to maintain hydration throughout the day. Checking urine colour is a good indication as to whether the athlete needs to drink more water.

Sports drinks

Sports drinks are also a good choice if the basketball game is greater than 1 hour or if it is a hot humid day. Sports drinks provide water, electrolytes as well as glucose. The Australian Institute of sport recommends that sport drinks contain have 4-8% carbohydrate, 10-20 mmol/L sodium. It is important to consider that sports drinks do contain sugar so excessive amounts can lead to dental caries.

Others

Other drinks such as cordials, fruit juices and vitamin waters are not ideal to drink for hydration. These types of drinks often have more than 10% of carbohydrates and can delay gastric emptying which can cause stomach discomfort while playing.

Strategies for hydration while playing sport

Ensure that you are well hydrated BEFORE you start training.

Continue to drink during training/ a game 100-200ml/ 10-20 minutes

Have a clear water bottle with 100ml markings so athletes can monitor their fluid intakes during sport

Know your sweat rate/ salty sweater

Include a sports drink/ chocolate milk AFTER training to replace glycogen and electrolyte losses if activity has been >60minutes/ is intense/ hot day/ salty sweaters

:Keep a esky for water/ drinks