Athletic Trainer’s Corner- June 2019

H₂OOOO

With warmer weather upon us and summer tournaments coming soon, hydration is going to be on the mind. Dehydration has negative effect that we need to be aware of when improper hydration techniques are used. Proper hydration has typically been difficult to keep throughout the season or even to start. Media, articles, and commercials all seem to say something different, whether it is to only drink water, or include sports drinks and sports gels/chews. There is one commonality in it all though – the intake of fluids before, during, and after sports are important! Water is definitely the ‘gold standard’ and go-to, but we still hear about all those sports drinks and electrolyte add ins. Those two-a-days, tournaments, and the unbearable hot and humid weather where you sweat from just standing outside is when more than just water such as the sports drinks and chews are necessary. Most often than not though, your child will get all the electrolytes and carbohydrates that they need through the foods they eat during the day. So, let’s stick with water for our everyday routine.

Being dehydrated effects numerous of aspects in one’s performance that can lead to injury. Losing just 2-3% of one’s body weight can cause an athlete to be dehydrated and effect their endurance, coordination, perception of effort, and cognitive function. As you may have experienced or seen, it can definitely hinder how one performs in their practices and games. Thankfully, to be hydrated on a normal day to day basis it doesn’t take an extreme routine. It can be just as simple as drinking water throughout the day. A great way to measure if your child is hydrated enough is checking their urine color. May sound weird for your child when you tell them, but they can just take a quick glance before flushing. This shouldn’t be immediately after chugging half a water bottle as this can give a false read on how hydrated one is, but at least an hour or more afterwards. When well hydrated, their urine should be a pale yellow color. If it’s pure yellow or darker, than more water is needed!

If your athlete is still having trouble with getting completely hydrated even after drinking what seems to be tons of water, then basing off body weight is a good alternative. Tracking how much weight is lost after activities is a more accurate way to see how much water was needed and used, then from there adjust their habits to those results (this equation can be found on the Recognize to Recover website below). Someone who is a heavy sweater is going to need more water than the average person just to replace the fluid that was lost during their activity. Every athlete though, needs to make sure they rehydrate after their practices or games because everyone has most likely lost some fluid. Replenishing those fluids can then help them recover from muscle fatigue and improve their circulation.

So, on typically days, water is all your child needs to stay hydrated when combined with nutritious meals. Starting out hydrated before your child’s activities can help immensely help keep them on the field without difficulties and put them at lower risk of injury. Don’t forget to help replenish their fluids though, afterwards. This can help transition them to the next day and also help them be less sore after an intense session. Hydration should not only be focused on hot, humid days or only during tournaments and game days. It needs to start with every day. If your child really dislikes water, add a little flavor to it, slices lemons, oranges, or berries. Also, having them choose a water bottle they like can help them be more inclined to drink throughout the day. I may sound like a broken record, but it is that simple, just drink water SU family!

Seattle United’s Athletic Trainer

Jasmin Ayala, MS, ATC-L/R

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