Each summer time I work with younger athletes to assist them perceive their hydration wants, and to ascertain a hydration protocol for folks to assist their athlete implement.
It’s a “scorching” subject each summer time (pun meant!), as a result of it’s such a important part of their well being and efficiency, and the implications of dehydration are so severe. Only a 1% physique weight reduction from dehydration is sufficient for a younger athlete to really feel the results, and every other medical situation they could have can enhance their fluid loss much more.
You could be shocked to be taught that younger athletes don’t quiet down the identical as adults do. Moderately than by sweating and evaporation, they quiet down extra by radiation (transferring their warmth to one thing else corresponding to a cool towel). Tip – take a cooler with chilly towels and cloths!
Radiation apart, consuming sufficient fluids to chill down and keep hydrated in the summertime warmth breaks down as follows:
👉 9 to 12-year-olds want 3 to eight ounces each 20 minutes,
👉 13 – 18-year-olds want 33 to 50 ounces each hour!
Meaning a younger tennis participant out within the excessive warmth for 3 hours on the court docket would wish 150 ounces (over a gallon).
Watch this video for ideas and the protocol which you can implement instantly. Plus – be taught a number of the issues that you’d have to seek the advice of a sports activities dietitian for, corresponding to what your younger athlete’s sweat price is, and the way a lot sodium and electrolytes they want.
Contact me any time to schedule a free 15-minute session, so we are able to talk about the actual scenario and objectives of your younger athlete.
And likewise try the Sustainable Sports activities Diet Academy….