How to Hydrate Youth Athletes During Tournaments?

Hydration is crucial for youth athletes, especially during tournaments when they have multiple games or events in a day. Proper hydration helps maintain performance, prevent heat-related illnesses, and aid in recovery. Here are some strategies to ensure youth athletes stay well-hydrated:

Before the Tournament

1. Hydration Preparation:

   • Ensure athletes are well-hydrated in the days leading up to the tournament.
   • Encourage drinking water regularly throughout the day, not just during practices or games.

2. Pre-Hydration:

   • About 2-3 hours before the game, athletes should drink 16-20 ounces of water.
   • 20-30 minutes before the game, they should drink an additional 7-10 ounces.

During the Tournament

1. Regular Drinking:

   • Encourage athletes to drink water every 15-20 minutes during play.
   • Aim for about 7-10 ounces of water every 20 minutes.

2. Electrolyte Replacement:

   • For activities lasting longer than 60 minutes, especially in hot weather, consider sports drinks to replenish electrolytes lost through sweat.
   • Mix water with electrolyte drinks to avoid excess sugar intake.

3. Cool Beverages:

   • Keep drinks cool in insulated bottles or coolers. Cool beverages are more palatable and help reduce body temperature.

4. Avoid Over-Hydration:

   • Encourage drinking according to thirst and avoid excessive consumption of water to prevent hyponatremia (low blood sodium levels).

Between Games

1. Rehydration:

   • After each game, athletes should drink to replace fluids lost during the game.
   • A good rule of thumb is to drink 16-24 ounces of fluid for every pound lost during activity.

2. Balanced Nutrition:

   • Provide snacks that help with hydration, such as fruits with high water content (e.g., oranges, watermelon, strawberries).
   • Include snacks with some salt content to help retain fluids, like pretzels or crackers.

After the Tournament

1. Post-Tournament Hydration:

   • Encourage athletes to continue drinking water or electrolyte beverages after their last game to ensure full rehydration.

2. Hydration-Rich Foods:

   • Include water-rich foods in post-tournament meals, such as salads, fruits, and vegetables.

Tips for Parents and Coaches

1. Monitor Urine Color:

   • Teach athletes to check their urine color. Light yellow indicates proper hydration, while dark yellow suggests dehydration.

2. Accessible Hydration Stations:

   • Set up hydration stations with water and sports drinks at convenient locations around the tournament venue.

3. Hydration Reminders:

   • Regularly remind athletes to drink fluids, especially younger children who may forget or not recognize their thirst.

4. Education:

   • Educate athletes about the importance of hydration and the signs of dehydration, such as dry mouth, dizziness, and fatigue.

Hydration Equipment

1. Water Bottles:

   • Provide each athlete with a personal water bottle labeled with their name.
   • Encourage them to carry it with them and refill it regularly.

2. Coolers and Hydration Packs:

   • Use coolers filled with ice and beverages.
   • Hydration packs can be useful for older youth athletes in sports like soccer or cross-country.

By following these strategies, you can help ensure that youth athletes stay properly hydrated during tournaments, maintain their performance, and reduce the risk of dehydration-related issues.

Author

Dr. Catherine Logan, MD, MBA Catherine Logan, MD, MBA, MSPT, is a sports medicine orthopaedic surgeon specializing in complex knee and shoulder surgery at Colorado Sports Medicine and Orthopaedics (COSMO) in Denver, Colorado. As a former physical therapist & trainer, Dr. Logan provides a distinct expertise in sports injury, prevention, and surgical management.