Hydration for Summer — What Does Your Athlete Need?
It’s hot out there and Dr. Joshua Eldridge brings you an incredible tip right from the trail!
Temperatures are breaking records this summer and in most locations it’s well over 90 degrees!
So how much hydration does your young athlete need this summer?
Most studies say that athletes need 16 fluid ounces of hydration every hour they practice! Here’s what it looks like for each hour an athlete is practicing:
- 1 hour = 16 fluid ounces
- 2 hours = 32 fluid ounces
- 3 hours = 48 fluid ounces
- 4 hours = 64 fluid ounces
- 5 hours = 80 fluid ounces
And this only accounts for practice times so our athletes stay hydrated while practicing. For every hour not practicing, our suggestion is 4-6 ounces of water every hour.
They need to make drinking from their water bottle a habit. And if they don’t have a water bottle, they need one!
Athletes doing intermittent work like gymnastics, football, and basketball, can utilize a carbohydrate drink to increase their energy output, and increase their hydration. Hydration increases by utilizing the salt found in the drink to increase the uptake of water into the muscle and brain cells, and energy is increased by using the sugars in the drink. Gatorade and Power-ade are examples, or you can make your own carbohydrate drink.
Here’s the all natural, organic carbohydrate drink recipe:
- 1 gallon of water
- 1 gallon of apple juice (or your favorite juice)
- 1 tsp of salt
- Mix all together and send with athlete to improve performance and increase hydration!
Eating Becomes Essential
If we are to increase our hydration, it becomes critical that we eat right. If you’re taking in a lot of water, without eating right, it can actually become dangerous, but as long as we eat properly, we can take in as much water as we need.
Take advantage of eating breakfast when it’s cool, a power-packed lunch sandwich, and a protein rich dinner making sure to utilize superfoods to optimize recovery. Then, make sure to get all of your snacks throughout the day to keep recovery going and energy up.
Get the right things into your athlete’s body, so they stay protected and they see an amazing increase in their ability to perform at school and at sport.