Hydration

--Staying Hydrated
Increases energy, improves movement, increases recovery, reduces risk of injury, prevents cramps, and aids in mental clarity.

--2% Dehydration
Decreases performances in aerobic endurance, strength, power, speed, agility and reaction time.

--Benefits of Staying Hydrated
Improved muscle function, regulated blood pressure, improved circulation, improved delivery of oxygen and nutrients to working muscle

--Risk of Injury
Dehydration contributes to muscle fatigue, which increases the risk for injury.

--Maintaining Optimal Hydration
Young athletes should drink ½ to 1 ounce of water per pound of body weight. Should never lose more than 2% bodyweight during workout.

--Hours Before Practice/Competition
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.

--Calculating sweat rate
Weight lost during exercise plus any fluids consumed during workout

--Water In Competition
If young athletes are working out for one hour or less, water is generally sufficient to keep hydrated.

--Sports Drink in Competition
Longer than an hour, intense workouts, high heat or humidity, excessive sweating.