Hydration 101: Tips for Young Athletes

Water is an essential part of exercise. Even when an athlete may not be fully exerting themselves, staying hydrated is key to making sure their bodies are able to keep up with the physical demands.  So how much water should an athlete be drinking before, during and after exercise?

2 hours before workout:

17-20 ounces before a workout or exercise.

20-30 minutes before workout:

8 ounces before a workout or during light warm up.

During workout:

4-8 ounces every 15 to 20 minutes during workout.

Post workout:

16-24 ounces within the first hour.

Here are five signs of dehydration:

1. Headache

2. Confusion

3. Dizziness

4. Fatigue

5. Thirst

Ways to stay hydrated:

It may seem like a chore but it’s important for athletes to stay hydrated throughout the day.  One way to do this is by carrying a water bottle with them.  It’s a great reminder to drink and can help track your water intake. Another helpful tip is to set a timer throughout the day and drink every time it goes off. Also, keep in mind, many foods also can help ward off dehydration.  Fruits like watermelon and strawberries are great for providing water intake and are flavorful options to help beat the heat.