Healthy and successful sports participation requires that athletes hydrate before, and re-hydrate during and after, sports.
For most exercising athletes, the ideal fluid for pre-hydration and re-hydration is water. Water is quickly absorbed, well-tolerated, an excellent thirst quencher, and cost effective.
The use of a sports drink with appropriate carbohydrates (CHO) and sodium as described below may prove beneficial in some general situations and for some individuals.
Traditional sports drinks containing appropriate concentrations of CHO (6-8%) and sodium may provide additional benefit in the following general situations:
In general, an athlete does not voluntarily drink sufficient water to prevent dehydration during physical activity so that by the time she becomes thirsty, she is already dehydrated. It is therefore important for athletes to drink before, during, and after practices and games.
Thus, the American College of Sports Medicine specifically recommends athletes:
The volume and color of your child's urine is an excellent way of determining if he is well hydrated. Large amounts of clear urine mean your child is hydrated, small amounts of dark urine mean that he needs to drink more! For a urine color chart, click here [9].
The NFHS Sports Medicine Advisory Committee strongly recommends that coaches, certified athletic trainers, physicians, and other school personnel working with athletes not provide or encourage use of any beverages for hydration of these youngsters other than water and appropriate sports drinks that meet the above criteria. They should also make information available to parents and athletes on the potential harm and lack of benefit associated with energy drinks.
Source: National Federation of State High School Associations
References:
Casa DJ, Armstrong LE, Hillman SK, Montain SJ, Reiff RV, Rich BSE, Roberts WO, Stone JA. National Athletic Trainers’ Association Position Statement: Fluid Replacement for Athletes. Journal of Athletic Training. 35(2):212-224, 2000.
McKeag DB, Moeller JL. ACSM’s Primary Care Sports Medicine. 2nd Ed, Philadelphia: Wolters Kluwer/Lippincott Williams & Wilkins, 2007.
Current as of July 28, 2016
Links:
[1] https://www.momsteam.com/node/2446
[2] https://www.momsteam.com/node/867
[3] https://www.momsteam.com/node/865
[4] https://www.momsteam.com/node/276
[5] https://www.momsteam.com/node/2697
[6] https://www.momsteam.com/node/873
[7] http://www.osaa.org/heatindex/
[8] https://www.momsteam.com/node/2572
[9] http://at.uwa.edu/admin/UM/urinecolorchart.doc
[10] https://www.momsteam.com/users/drsusan
[11] https://www.momsteam.com/health-safety/hydration-safety/fluid-guidelines/hydration-advice-for-parents
[12] https://www.momsteam.com/health-safety/dehydration-signs-and-symptoms
[13] https://www.momsteam.com/health-safety/hydration-safety/fluid-guidelines/teaching-children-proper-sports-hydration-parent-role
[14] https://www.momsteam.com/health-safety/energy-drinks-FAQs
[15] https://www.momsteam.com/sports/football-tackle/safety/why-football-players-at-greater-risk-of-heat-illness
[16] https://www.momsteam.com/sports/football-tackle/safety/preventing-heat-illness-during-summer-football-practice
[17] https://www.momsteam.com/sports/football-tackle/safety/reducing-heat-illness-risk-in-youth-football
[18] https://www.momsteam.com/health-safety/pre-season-heat-acclimatization-guidelines
[19] https://www.momsteam.com/nutrition/sports-hydration/fluid-guidelines/sports-drinks-best-at-keeping-sports-active-kids-hydrated