The Healthy Athlete
The Healthy Athlete
The information provided here is for informational purposes only and is in no way to be considered professional/medical advice. We have gathered this helpful information on topics such as proper hydration, nutrition, equipment care and fit from previously published reports. We have also included links where additional information can be found. You should always check with your doctor to ensure you are maintaining good health for any strenuous activity/sports.
The Dangers of Dehydration
Maintaining proper dehydration is essential for normal organ function, muscle strength and maintaining proper body temperature. Some of the reasons children and adolescents are at increased risk of dehydration compared to full grown adults are because;
1. Children/Adolescents have a greater surface area to body mass ratio compared to adults which causes a greater heat gain from the environment and increased body temperature.
2. Children/Adolescents produce more heat per unit mass than adults during physical activities.
3. Children/Adolescents do not feel the need to drink enough to replenish fluid loss during prolonged exercise.
Symptoms consistent with decreasing hydration (dehydration) in most individuals include feelings of sluggishness, fatigue, muscle weakness, diminished exercise stamina, headache, thirst, dry skin and mucus membranes, decreased urine production and darkened urine and increased body temperature.
The best treatment for dehydration is prevention. Although water is an easily available drink, flavored beverages are usually more preferred by the hardworking child and adolescent. In a recent study, the addition of sodium chloride and flavoring dramatically increased voluntary drinking by 90%, compared to unflavored water. Commercially available sports drinks (Gatorade, Power Aid, etc…) generally have healthy concentrations of the necessary salts and flavor to encourage drinking and facilitate hydration. Energy drinks, which contain high concentrations of caffeine and salt tablets should not be used for maintaining hydration.
Hydration should begin before the exercise period and maintain throughout the session. Drinking 16 ounces of water or a flavored sports drink one hour before exercise/exertion is recommended. Hydration should be continued with 4-8 ounces of fluid every 15-20 minutes as long as exertion continues. Generally, the best type of replacement fluids to use depends on the duration of the exercise session, practice or game. Plain water is adequate for events lasting less than one hour. However, if the activity is to be continued for greater than one hour or if multiple bouts of exercise are to be undertaken in a single day then replacement fluid should contain carbohydrates (complex sugars) sodium and potassium, all of which are standard components of most available sports drinks. When possible in an effort to minimize fluid loss via sweating, athletes should wear light weight and light colored clothing (particularly when exercising outside) and this clothing should be limited to one layer of absorbent material. Additionally, when possible, sweat-saturated garments should be replace with dry garments during the activities.
In summary, maintaining proper hydration is essential for maximal muscle and organ function. The athlete should hydrate before, during, and after strenuous activities. Water can be used for these purposes particularly when the activity is to last less than 1 hour but commercially available sports drinks containing carbohydrates, sodium and potassium are best to avoid dehydration during prolonged activities.
References:
1. Committee on Sports Medicine and Fitness. Pediatrics 2000; 106; 158-159
2. Wilk B, Bar-Or O. Effect of drinking flavor and NaCI on voluntary drinking and rehydration in boys exercising in the heat. J Appl Physiology 1996;80:1112-1117
For further information on this and related topics, please go to:
www.stopsportsinjuries.org or www.childrens.com/sports
References:
1. Committee on Sports Medicine and Fitness. Pediatrics 2000; 106; 158-159
2. Wilk B, Bar-Or O. Effect of drinking flavor and NaCI on voluntary drinking and rehydration in boys exercising in the heat. J Appl Physiology 1996;80:1112-1117
For further information on this and related topics, please go to:
www.stopsportsinjuries.org or www.childrens.com/sports
Please check back as we will continue to provide more helpful information for the Healthy Athlete.
