Toggle subnavigation Crayon Club 1 The W. Dehydration — especially Hydrattion hot weather — puts you at risk for serious harm from an acute heat injury. Close Modal Close Modal. Benefits and Uses May 23rd, 2 min. In This Section.

Hydration and injury risk in young athletes -

Medications like diuretics remove water from the body, leading to faster dehydration. However, living alone or entering a care facility can cause people to forget to drink enough fluids.

Various physical or cognitive health issues can also lead to a reduced water intake. No matter what your age, even if you are not thirsty , make sure you're drinking enough water to maintain good health per the guidelines listed above.

If you have an elderly person in your life who isn't drinking enough water, make arrangements to have his or her fluid intake monitored. Remember: eight 8-ounce glasses per day can make a big difference in maintaining health and preventing injury.

If you're an adult athlete, a student athlete , a runner, or have a history of injury, give Coastal Orthopedics a call. Our orthopedic specialists can assess your physical condition, talk to you about sports medicine options, and help you stay active safely.

Article written by: Rob Williams, MD. Rob S Williams, MD. Williams has been practicing orthopedic surgery in Corpus Christi since After graduating from Texas Tech hereceived his medical degree from the University of Texas at San Antonio.

At the prestigious Campbell Clinic located at the University of Tennessee, Dr. Williams completed not only an Orthopedic Surgery Residency, but an additional year of Fellowship Training in Spine Surgery.

Williams is dedicated to creating an excellent patient experience in the office or in the surgery suite. October 23rd, 4 min. September 1st, 3 min. August 29th, 5 min. June 9th, 3 min. June 6th, 4 min. May 30th, 5 min.

May 23rd, 2 min. April 14th, 3 min. November 30th, 1 min. November 10th, 1 min. Skip to main content. THE BENEFITS OF HYDRATION Hydrating during exercise is not optional; water is a nutrient necessary to survival. Keeping a proper fluid balance in your body: improves circulation regulates body temperature helps control cholesterol levels improves brain function supplies nutrients and oxygen to your cells flushes the kidneys, bladder, and gut of toxins and bacteria promotes proper digestion and absorption of nutrients moisturizes the skin and mucous membranes aids weight management and can contribute to weight loss Under-hydrating can throw all of those systems off balance, which can lead to problems with your heart, your digestion, your nervous system, and your endocrine system.

Symptoms of dehydration include: Dryness of the lips, mouth, or tongue Reduced energy or apathy Decreased or Infrequent urination with small volume of urine or dark urine A sudden decline in mood, strength, coordination, or the ability to make decisions Many people don't realize that hydration affects the musculoskeletal system, as well.

How Dehydration Affects Your Muscles and Joints Cramps. Your body needs both water and electrolytes sodium, potassium, magnesium, calcium, and chloride to support normal muscle contractions.

When you sweat heavily during workouts, you lose both, causing cramps. Cartilage wear. Water and electrolytes are essential to delivering nutrients that help cartilage repair itself when it's injured. If you stop drinking water, the wear and tear on your cartilage especially your knees outpaces the body's ability to generate new cells.

Injuries like cartilage tears and meniscus tears can result. Friction in the joints. This water and synovial fluid cushions your bones when they bear weight or pressure.

The meniscus , for example, pads your knee joint and allows the leg bones to move smoothly past one another without grinding. Dehydration can deprive your cartilage of the water it needs to maintain this cushion, which can lead to achy or "creaking" joints and osteoarthritis OA.

HOW TO HYDRATE TO AVOID INJURY The importance of hydration for athletes and runners especially marathon and road race runners cannot be overstated: if you're exercising rigorously or playing sports, especially in a hot or humid climate like Corpus Christi, you need to drink enough water to keep your body functioning.

You may experience headaches, mental confusion, and fatigue. Your biggest danger from dehydration, however, is heat illness. If you don't replace the water and salt you lose through sweat, your body cannot regulate its temperature, which can lead to: Heat cramps in the stomach, arms, or legs.

Syncope, characterized by fatigue, weakness, and fainting. This condition is caused by overexerting yourself in hot weather. Syncope can become serious and turn into heat stroke if left untreated. Heat exhaustion, which can lead to a sudden increase in core body temperature, up to degrees.

Heat exhaustion happens when you lose too much water or salt or both. You may stop perspiring and experience thirst, headaches, dizziness, weakness, nausea and vomiting, muscle cramps, or even unconsciousness.

Heat stroke. Heat stroke is severe and constitutes a medical emergency. The body can no longer cool itself, which can lead to core body temperatures exceeding degrees. Heat stroke can cause nausea, seizures, confusion or disorientation, unconsciousness, and at its most serious, organ failure and coma.

It does not always present with clear symptoms, but it can be preceded by syncope or heat exhaustion. Heat stroke can be life-threatening. If you or someone around you shows signs of heat stroke, call If you experience any of the above symptoms, take immediate action to cool your body: Stop exercising.

Get out of the heat. Stretch gently if you have cramping. Replace your fluids right away with an electrolyte drink or water. Loosen your clothing if possible. Apply cool packs or wet towels to lower your body temperature.

Recommended daily water intake The recommended daily water intake for a teenager or adult is eight 8-ounce glasses of water per day.

Guidelines for hydration when exercising Before workout: Drink 20 ounces within two hours of exercising. During workout: Drink 4—8 ounces every 15—20 minutes. In , the American Academy of Pediatrics AAP published the following key hydration recommendations for children and adolescents: Consumption of readily accessible fluids at regular intervals before, during, and after activity to offset sweat loss and maintain adequate hydration while avoiding overdrinking.

The effects of fluid loss can have profound deleterious effects. Here are just a couple of examples: Mental Performance: the science is clear that decrements can occur in visuomotor visual perception by the brain , psychomotor and cognitive performance.

Physical Performance: a drop in body water levels to below normal can reduce motivation and effort, cardiovascular function, metabolic reactions and thermoregulatory control mechanisms. The effects become more severe in warm climates.

Sport Drinks As a general rule, sports drinks are unnecessary for younger athletes. For activities last 60 minutes or less, water is the only substance need for hydration.

The Take Home Message: For regular daily life, the adequate intake for youth 10 — 18 years is 2 — 3 liters per day. During exercise, to mL every 20 minutes for 9- to year-olds and up to 1 to 1.

The use of sports drinks should be limited and only recommended after strenuous exercise lasting more than 1 hour. References American College of Sports Medicine, Sawka MN, Burke LM, et al.

American College of Sports Medicine position stand. Exercise and fluid replacement. Med Sci Sports Exerc. Casa DJ, Clarkson PM, Roberts WO. American College of Sports Medicine roundtable on hydration and physical activity: consensus statements.

Curr Sports Med Rep. National Federation of State High School Associations Sports Medicine Advisory Committee. Position statement and recommendations for hydration to minimize the risk for dehydration and heat illness.

Published November 21, Soccer Federation. Pediatric sports nutrition: an update. Curr Opin Clin Nutr Metab Care. Rowland T. Fluid replacement requirements for child athletes.

Sports Med. Bergeron MF, Laird MD, Marinik EL, Brenner JS, Waller JL. Repeated-bout exercise in the heat in young athletes: physiological strain and perceptual responses.

J Appl Physiol Bergeron MF. Youth sports in the heat: recovery and scheduling considerations for tournament play. Sexton M. Beat the heat: athletic training prof offers hydration tips.

University of South Carolina website. Updated August 31, Committee on Nutrition and the Council on Sports Medicine and Fitness. Sports drinks and energy drinks for children and adolescents: are they appropriate?

Fall sports are Riskk full swing as athletex have headed back to school, and many are spending their afternoons practicing outside Nutrient timing for energy the ihjury. Staying properly hydrated fisk before, during, and after practices and games Athleres crucial to prevent Hydrayion and perform at your best. Dehydration not only impedes your athletic performance, but it can lead to muscle fatigue which can increase your risk for injury, as well as create other serious health risks. Water regulates your body temperature and lubricates your joints, as well as transports nutrients to give your body energy and keep you healthy. According to the American Council on Exercise, the following guidelines outline the appropriate water intake before, during and after physical activity. Sign up for our email newsletter ib receive updates on how you Risl help support our Anti-inflammatory massage techniques, invitations to community events, the latest news and education from our experts and so much more. Skip to main content Toggle navigation ×. Toggle subnavigation Clinical Research Basic Research Applied Research Movement Science Education. Toggle subnavigation Crayon Club 1 The W. Schedule Appointment.

Hydration and injury risk in young athletes -

Staying adequately hydrated can help reduce muscle fatigue and reduce the risk of injury. As athletes exercise, the core body temperature rises.

In response, the body sweats to dissipate excess heat so it doesn't overheat. Staying hydrated replaces the water lost through sweating and is essential for thermoregulation, helping to prevent cramps, heat exhaustion and heat stroke. Fluid needs vary based on activity, intensity, environmental conditions, body size of the athlete and training status.

The more highly trained an athlete is, the more he or she will sweat and require more water. To maintain optimal hydration throughout the day, young athletes should drink ½ to 1 ounce of water per pound of body weight.

This means that a pound athlete should lose no more than 2 pounds during a workout. Athletes should drink plenty of water in the hours leading up to practice. Continue taking four to six big gulps of water every 15 to 20 minutes during exercise.

After exercising, drink 24 ounces of water for every pound of water weight you lose during your workout. Knowing an athlete's sweat rate is important when monitoring hydration.

Sweat rate is the amount or rate at which a person sweats. To calculate sweat rate, measure weight before and after a workout. The difference in the weight indicates how well the athlete is staying hydrated and whether it's within the healthy guidelines.

The weight difference plus any fluids consumed during workout equals the sweat rate. As a good rule of thumb, use the following age-based guidelines:.

Hydration Drinking enough water is crucial to keeping athletes healthy and at the top of their game. As a good rule of thumb, use the following age-based guidelines: year olds should drink 2 liters of water per day 10 large cups of water.

Add ounces every 20 minutes if exercising. It helps maintain body weight, replenish glycogen stores, and build and repair tissues. Stick with complex sugars like whole-grain breads, beans and vegetables, rather than simple sugars like high-fructose corn syrup or fruit juice concentrate.

Add percent for endurance athletes. Increase this slightly for strength-trained athletes. Rowland T. Fluid replacement requirements for child athletes. Sports Med. Bergeron MF, Laird MD, Marinik EL, Brenner JS, Waller JL.

Repeated-bout exercise in the heat in young athletes: physiological strain and perceptual responses. J Appl Physiol Bergeron MF. Youth sports in the heat: recovery and scheduling considerations for tournament play.

Sexton M. Beat the heat: athletic training prof offers hydration tips. University of South Carolina website. Updated August 31, Committee on Nutrition and the Council on Sports Medicine and Fitness.

Sports drinks and energy drinks for children and adolescents: are they appropriate? Cleary MA, Hetzler RK, Wasson D, Wages JJ, Stickley C, Kimura IF. Hydration behaviors before and after an educational and prescribed hydration intervention in adolescent athletes. J Athl Train.

Council on Sports Medicine and Fitness and Council on School Health, Bergeron MF, Devore C, Rice SG; American Academy of Pediatrics. Policy statement — climatic heat stress and exercising children and adolescents. Redcord Physiotherapy: A Revolutionary Approach to Healing and Strength.

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Last Digestive health maintenance June This article was created by familydoctor. org on staff Sports nutrition bars for athletes reviewed by Deepak Atgletes. Patel, MD, FAAFP, FACSM. Good Ih means getting the right amount of water before, during, and after exercise. Water regulates your body temperature and lubricates your joints. It helps transport nutrients to give you energy and keep you healthy. You may feel tired, have muscle cramps, dizziness, or other serious symptoms.