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Youth Hydration Guide

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Dehydration can have serious consequences, and young athletes tend to not
drink enough fluids before, during and after sports activities. Here are some general
guidelines for how much of a sports drink or water they should consume.

Published in: Sports
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Youth Hydration Guide

  1. 1. YOUTH SPORTS HYDRATION GUIDE ADOLESCENTS (about ages 13 to 18) CHILDREN (about ages 6 to 12) 2 HOURS before participation 16 ounces 8 ounces 20 MINUTES before participation 8 to 10 ounces 4 to 8 ounces During participation 6 to 12 ounces per 20 minutes 4 ounces per 20 minutes After participation 20 to 24 ounces, within 2 hours, for every pound lost 16 to 20 ounces, within 2 hours, for every pound lost 75 percent Percentage of athletes ages 8 to 18 who are dehydrated even before activity begins 45 percent Amount by which fluid intake is increased when flavoring is added to water 3 percent Amount of body weight lost through exertion before an athlete faces a significantly higher risk of heat-related illness* 50 percent Amount by which fluid intake is increased when beverages are cold vs. warm Dehydration can have serious consequences, and young athletes tend to not drink enough fluids before, during and after sports activities. Here are some general guidelines for how much of a sports drink or water they should consume. * Can occur sooner if not properly hydrated before activity begins Sources: International Journal of Sports Physical Therapy, American College of Sports Medicine, National Federation of State High School Associations, American Journal of Preventive Medicine, University of South Carolina, National Athletic Trainers’ Association www.ciscoathletic.com

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