Re: Preventing Dehydration in Youth Swimmers

Swimming is a fantastic sport for kids, offering a full-body workout and a refreshing escape from the summer heat; however, there's a sneaky challenge lurking in the pool that many parents and young athletes overlook: dehydration. While it might seem counterintuitive to get dehydrated in water, swimmers sweat, and that sweat often goes unnoticed. The result can be decreased performance, muscle cramps, and even serious health risks.

Let's dive into some practical and easy-to-implement tips!

Why is Hydration So Crucial for Young Swimmers?

Kids have a higher surface-area-to-mass ratio than adults, meaning they can heat up more quickly. Their bodies are also less efficient at cooling themselves down. Combine this with the exertion of swimming, and you have a recipe for fluid loss. Proper hydration is vital for:

  • Optimal Performance

  • Preventing Muscle Cramps

  • Maintaining Focus and Energy

  • Overall Health

Top Tips to Keep Your Youth Swimmer Hydrated:

1. Pre-Hydration is Key!

Don't wait until practice starts. Hydration begins hours before they even hit the pool.

  • Start Early: Encourage your child to drink water steadily throughout the day, especially on swim days.

  • Morning Routine: A glass of water as soon as they wake up is a great way to kickstart their hydration.

  • Before Practice/Meet: Aim for 8-16 ounces of water about 1-2 hours before jumping in.

2. Make Water Their Best Friend

While sports drinks have their place (more on that below), plain old water should be their primary go-to.

  • Always Have a Water Bottle: Invest in a fun, reusable water bottle that they love to carry everywhere. Make it accessible during practice.

  • Offer Frequently: Remind them to take sips during breaks, even if they don't feel thirsty. Thirst is often a sign that dehydration has already begun.

  • Flavor It Up (Naturally): If plain water is a struggle, add slices of fruit like lemon, lime, berries, or cucumber for a natural flavor boost.

3. Strategic During-Practice Hydration

Coaches often incorporate water breaks, but reinforce the importance of these moments.

  • During Breaks: Encourage them to take regular sips during rest periods between sets.

  • Small, Frequent Sips: It's more effective to drink small amounts frequently than to chug a large amount all at once.

4. Post-Swim Replenishment

Hydration doesn't stop when they get out of the pool.

  • Immediately After: Have water ready for them as soon as they finish their session.

  • Continue Throughout the Day: Keep encouraging fluid intake for the rest of the day, especially after intense workouts.

5. When Are Sports Drinks Appropriate?

For most regular practices, water is sufficient. However, sports drinks can be beneficial in certain situations:

  • Longer, Intense Sessions: For practices lasting over an hour, or during swim meets with multiple events, sports drinks can help replenish electrolytes (sodium, potassium) lost through sweat and provide quick energy.

  • Look for Low Sugar Options: Be mindful of the sugar content in sports drinks. Opt for those with lower sugar or dilute them with water.

  • Avoid Sugary Sodas and Juices: These can actually worsen dehydration due to their high sugar content.

6. Monitor Urine Color

This is a simple yet effective indicator of hydration levels.

  • Pale Yellow is Good: Teach your child that their urine should be a pale yellow color, similar to lemonade.

  • Darker Yellow Means Dehydration: If it's dark yellow or amber, they need to drink more fluids.

  • Clear Means Over-Hydration: If it's completely clear, they might be over-hydrating, though this is less common in active children.

7. Lead by Example!

Kids often mimic what they see. Show them that you prioritize hydration too!

  • Drink Water Yourself: Let them see you regularly drinking water.

  • Talk About It: Discuss the importance of hydration with them in a positive and encouraging way.

By making hydration a priority, you're not only boosting your young swimmer's performance in the water but also safeguarding their overall health and well-being.

Talk soon,

Dr. Sandra and Team