Fueling for Athletes – Hydration Tips
Written by:
Rachel Brewer, MD
Dr. Brewer is a board certified pediatric sports
medicine specialist and contributing writer for Girls on
the Run of the Rockies. She practices at Rocky
Mountain Youth Sports Medicine, an affiliate of
Rocky Mountain Hospital for Children.
and can contribute to tooth decay and obesityif used
improperly. They are also not recommended
beverages to have with meals.
How much to drink during activity: Hydration during
activity is critical to avoiding heat illness or effects of
dehydration, even on cooler days. Children and
adolescents should be taking approximately one cup
(8oz) of fluid every 15-20 minutes. Remember, sports
drinks containing electrolyte supplementation should
be considered for constant activity over one hour.
Proper fueling and hydration is incredibly important
for any athlete. Inadequate hydration can put your
young athlete at risk for heat illness, as well as other
consequences, such as poor performance, ongoing
fatigue, and difficulty recovering from harder
workouts or competitions. Set your athlete up for
success by teaching them appropriate hydration
strategies during practice and race day.
Here are some easy tips to follow for proper fueling
and optimal performance:
Assess hydration prior to activity: Kids need to be aware
that they need to be hydrating properly during
days/times they aren’t active. Educate children and
adolescents about the positive effects of ample
hydration.
Hydration pre-activity: Just prior to activity (15-30
minutes), young athletes should be taking in at least 58oz of fluid. Several hours prior to games or practices,
focus on taking in around 2 cups (16oz of fluid).
Water versus sports drink: In general, sports drinks (for
example, Gatorade or Powerade) are not necessary for
maximizing hydration until an athlete is participating
in constant activity over one hour. Pre and postactivity hydration should not be centered on sports
drinks. Sports drinks contain extra calories,
Hydration post-activity: Rehydration needs differ on
the size of athlete and intensity of prior exercise, but
in general, young athletes should be taking in at least 2
cups (16oz) of fluid. Sports drink does not contribute
to recovery, and carbohydrate and protein rich foods
should be consumed to aid in recovery.
Energy drinks: Energy drinks are not the same as
sports drinks. They are not recommended for
consumption by young athletes and can actually
hinder appropriate hydration. Caffeine can also be
detrimental to performance, and can be dangerous in
large quantities.
Stay fueled and have fun!
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