Here, TrueSport Expert Kristen Ziesmer, a registered dietitian and board-certified specialist in sports dietetics, explains what exactly these supplements are providing, if they’re necessary, and what natural alternatives exist.

What are hydration supplements?

The hydration supplements that are currently popular are low-to-no calorie electrolyte tablets and powders. The common electrolytes found in these drinks include sodium, potassium, magnesium, and chloride. Electrolytes are required to help your body maintain fluid balance. They are necessary—but are also found in most foods, and likely don’t need to be supplemented.

Electrolyte tablets are supplements

It’s important to remember that even though these hydration tablets may seem innocuous, they still fall into the supplement category and that means they aren’t subject to the same regulations as foods. Supplements are regulated post-market, so no regulatory body reviews the contents before they reach consumers and that increases the chance of both intentional and unintentional contamination. If the supplement isn’t certified as NSF Certified for Sport, it may contain substances not listed on the label, substances in different quantities than identified, and substances that are prohibited in sport, says Ziesmer. “People often don’t realize that even things like electrolyte tablets or sports drink mixes can fall into the supplement category,” she says. A food-first approach to fueling is safer than supplements, and especially when it comes to electrolyte-infused drinks, it’s easy to get the same nutrients through real food.

Electrolyte tablets are expensive

Unfortunately, these tablets also come at a high cost, often nearly a dollar a tablet or packet, depending on the brand. “I strongly urge families to stop spending so much money on these fancy hydration supplements,” says Ziesmer. “They’re prohibitively expensive and they can truly be replaced by adding a bit of salt to water.”

Electrolyte tablets are not necessary for young athletes

Ultimately, while these electrolyte tablets and mixes may give water a fun flavor, they aren’t necessary for performance, says Ziesmer. And they’re certainly not necessary outside of practice or competition, since a standard diet will typically provide plenty of sodium, potassium, and magnesium. Often, these packets or tablets of electrolytes primarily contain high amounts of sodium, which is inexpensive and easy to add to any meal just by sprinkling a bit more salt on your food.

That being said, there are some situations where electrolyte products can be helpful, especially if you have a picky eater who doesn’t get enough sodium through food or a very heavy or salty sweater.

Electrolyte drinks should not replace other sports drinks

You may have seen low-or-no calorie electrolyte drinks and assumed that they would be healthier due to their low sugar content. However, those carbohydrates from sugar are actually necessary for athletes to perform! “You can make your own homemade sports drink by diluting fruit juice with water and adding a pinch of salt and a bit of granulated sugar,” says Ziesmer. “But you do need carbohydrates in addition to electrolytes, especially if you’re training for more than 45 minutes or you’re going to be sweating a lot.”

Replacing electrolyte supplements with food

Fortunately, there are two very simple ways to ensure your athlete is getting enough electrolytes in their diet: Add a pinch of salt in their water bottle or pack a salty snack. “I like putting a pinch of salt and a splash of fruit juice in a water bottle,” says Ziesmer. This gives your athlete the sodium they need, plus a fun flavor and a small amount of simple carbohydrates, which speeds the transport of sodium through the body. “If your athlete is already eating salty snacks like pretzels or chips, or any processed food, they’re likely getting plenty of sodium,” she adds. “You don’t need to add additional sodium on top of that.” Athletes can also get sodium from many sauces and condiments, such as soy sauce, BBQ sauce, and hot sauce.

_________________

Takeaway

While your athlete may benefit from sports drinks that contain electrolytes and calories from simple carbohydrates during practice, they likely don’t need expensive electrolyte beverages or mixes outside of sport. A pinch of salt added to a water bottle is going to be just as effective while saving money and avoiding any issues of contamination in supplements.

Here, TrueSport Expert Stephanie Miezin, MS, RD, CSSD and Director of Nutrition at Canyon Ranch, shares some of the nuances and information you need to know before recommending your athletes start measuring sweat rate.

What does a sweat patch do?

Sweat patches give an athlete an estimation of sodium concentration in their sweat as well as overall sweat volume. They’re not perfectly accurate—that would require in-lab testing—but they come close and can provide a starting point when it comes to knowing how much fluid and electrolytes to consume to maintain optimal hydration status. There are other simple ways to calculate an athlete’s sweat rate, but the patch also provides information on electrolytes in the sweat.

What are the limitations of a sweat patch?

“Sweat testing by using patches is still in its infancy in terms of how we as coaches can really use it to make change for our athletes,” says Miezin. “There has been some research and validation from the maker of the most widely available sweat patch, but it’s still only been around for a couple of years.”

Similarly, it is important to consider the source: If the sweat patch is coming from a sports hydration brand and the information is only available through their app, it’s worth taking the brand’s recommendations with a grain of salt. But more importantly, we need to remember that the young athletes we work with may simply not need this level of data this early in their athletic careers.

“If we are doing sweat testing on young kids, are we starting to push them too hard and focus too much on the performance, rather than the process?” asks Miezin. “As coaches, we have to find that line between having fun and improving performance. Sweat patches can be useful in some cases, but especially with a younger population, I have some hesitancy recommending them for all athletes.”

When are sweat patches a good idea?

Recommending sweat patches for athletes shouldn’t be done as a blanket recommendation for the whole team, but rather, on an athlete-by-athlete basis. “If an athlete feels like they are having issues with hydration, meaning they regularly feel like they’re becoming dehydrated during activity, that could be a good reason to try a sweat patch and see the results,” says Miezin. “The patch may also be helpful for events where coaches have heightened concerns about an athlete maintaining good hydration: If an athlete is training for an event that’s going to take place in a really hot and humid environment, or the event is a long duration, the sweat patch can be a tool to support their safety.” She notes that the sweat patch may also be helpful in ruling out hydration or electrolyte imbalance as the issue if an athlete is dealing with regular cramping during workouts.

Should an athlete wear a sweat patch all the time?

Logistically, sweat patches aren’t an ideal long-term monitoring solution for a team, since they are single use and can become cost prohibitive. Because of that, if you do want an athlete to use a sweat patch, it’s best to use the patches during specific practices or competitions that are happening in the conditions you want to assess.

What should you do with the data from the sweat patch?

This is one of the limitations of the sweat patch: The accompanying app provides broad ranges for hydration and electrolytes based on the readings, but it’s up to the athlete and their support team to find the hydration plan that works the best. No patch can account for all of the variables that help an athlete know how much to drink during any given workout. While it’s tempting to think that a sweat patch will solve your athletes’ hydration problems, it really just provides some information that needs to be combined with other subjective and objective data from the athlete to find the right balance. If you do use a sweat patch with your athletes, Miezin recommends finding a sports dietitian who can help decode the data and provide more solid recommendations to your athletes.

Are more athletes starting to use sweat patches?

“You are probably going to be seeing more patches as more companies come out with their own,” says Miezin. “But like any performance tool, we need to be very careful and conscious about how we use it with younger populations. When it comes to sweat rate, there are other obvious indicators, and before considering a sweat patch, try paying attention to the free cues! If an athlete is sweating profusely and soaking their clothes, or if the sweat is drying white or the athlete says it tastes sweaty, those are obvious signs that the athlete needs more fluids and electrolytes. Rely on those cues first, before adding something like a sweat patch.”

______________________________________

Takeaway

You may be seeing more and more athletes using sweat testing as a tool in training but remember that most athletes are perfectly fine without it, as long as they (and you) are paying attention to how they’re feeling and hydrating appropriately. Also, reserve the use of things like sweat rate testing for older athletes who are more high-performance-oriented, and consult with a sports dietitian to put the data from the sweat patch into a proper hydration plan.

And there’s good news for coaches on limited budgets: You don’t need to spring for a slushie machine to take advantage of the benefits of chilled drinks. Here, TrueSport Expert Stephanie Miezin, MS, RD, CSSD, and Director of Nutrition at Canyon Ranch, shares some tips for how to best use chilled drinks to improve your athletes’ performance, as well as their comfort during hot competitions and practices.

Do chilly drinks actually make a difference when it comes to training in the heat?

“The short answer is yes,” says Miezin. “Research does show us that having chilled beverages—an iced beverage or a slushie-type drink—can help with exercise performance, especially in the heat.”

The way chilled beverages help is by first providing that refreshing feeling for an athlete, especially on a brutally hot day. But the more research-backed reason is based on core body temperature, says Miezin. “Part of the mechanism at work is that a chilled beverage decreases core temperature slightly, and that decrease in core temperature is what helps an athlete have better temperature regulation, and therefore, better performance.”

However, she doesn’t recommend trying to test temperature for athletes. Unless you have access to core temperature monitors that are swallowed by the athletes, you’re not going to be able to tell if an athlete’s temperature is dropping.

What temperature does it have to be outside before chilled beverages are helpful?

Most indoor activities (with the exception of ice-based sports) are going to be in areas that are warm enough to warrant access to chilled beverages for athletes. Outdoors, there are many factors at play, and it’s impossible to give a specific temperature recommendation as far as how hot it needs to be before adding ice to your communal water jug.

An athlete should consider swapping their lukewarm water for a slushie or chilled drink when it is clear that training or competition is going to happen in a hot and/or hot and humid environment where they would expect to sweat, Miezin says. “We might see the most benefit from slushies and cold beverages when we get a head start and have an athlete drink them before starting to exercise in those environments,” she explains. Drinking slushies and cold drinks during training or competition can absolutely help as well, and it is likely best to have these drinks both before and during the activity for the greatest cooling effects.

What’s the best cold beverage to serve athletes?

While the Olympic Games made slushie machines seem like the optimal option for athletes, a slushie maker isn’t very practical for most sport settings. Cold water in a large jug that’s at least half filled with ice will be cold enough to make a difference for your athletes, says Miezin. “The research in this field is done with water of various temperatures that are all considered ‘cold,’ but just chilled water from the refrigerator or water with ice in it will be fine—you don’t need to take your water’s temperature before serving!” she adds.

Additionally, you may opt to add electrolytes or homemade sports drink mix to the water, or you may simply provide some salty snacks in order to keep your athletes’ electrolyte levels stable. This becomes more important as the temperatures rise, and athletes are sweating more and drinking more. Keep in mind that adding electrolytes or some juice to your drink mix likely won’t make the temperature-control effect any more potent, Miezin adds.

How do you keep beverages cold enough?

It’s easy to start a game or practice with cold water—but for long days of competition or hot practices, the hard part is keeping the water cold for longer durations. Because of that, Miezin recommends insulated bottles or water jugs. It’s also helpful to make sure that the team’s water (and their individual bottles) are tucked out of direct sunlight, since the sun can heat them even faster. Athletes who don’t have insulated bottles can wrap their regular plastic bottles in a clean sock, followed by a layer of aluminum foil to create a simple insulated layer.

It’s important to mention that individual preference and tolerance for chilled drinks may vary. Don’t force your athletes to consume more than they’re comfortable with. For some young athletes, drinking intensely cold or icy water can cause discomfort, especially for those with tooth sensitivity or even those with gut issues. If an athlete doesn’t want to sip a slushie, allow them to drink water at whatever temperature makes them feel their best.

Are there other ways to use cold water to cool down?

While drinking cold water is an easy way to cool off, using ice packs or ice wrapped in a bandana around the neck or on the wrists can go a long way towards cooling overheated athletes. “Putting a cold layer on the back of your neck can be really helpful,” Miezin says. Research supports the use of ice vests as an effective cooling strategy, but that strategy is generally not realistic for most people, especially younger athletes.

As a coach, you should also be watching how much each athlete is drinking: If you notice an athlete chugging cup after cup of water because they’re overheating, make sure that they take a break to cool down, and that they’re also taking in some electrolytes. “Too much water is not necessarily a positive because the athlete might be getting too much water and not enough electrolytes, which can be dangerous,” Miezin says.

________________________

Takeaway

Icy drinks and slushies are great tools when it comes to keeping young athletes cool and hydrated during hot summer competitions and practices.

Here, TrueSport Expert Stephanie Miezin, MS, RD, CSSD, and Director of Nutrition at Canyon Ranch, shares a few ways to keep yourself hydrated even when temperatures have dropped.

Have a hydration plan in place

“We have to realize that if we want to have a good time doing winter sports, then hydration is going to help with that,” says Miezin. You need to override that feeling of not wanting to drink at all, and having a plan, like drinking one 16-ounce water bottle every hour of practice, makes it more likely that you’ll actually stay hydrated.

Set reminders as needed

During indoor winter sports like figure skating or hockey, breaks are often part of practice or games. In these cases, your reminder to drink might be as simple as putting your bottle right on the bench with your stuff, so you can’t miss it when you pause. “Anytime you’re back on the bench, take a sip or two of water—be intentional and bring your attention to your hydration plan,” says Miezin. Mountain sports and any outdoor winter sport becomes more challenging since you may not be able to carry water with you and need to take breaks in less structured settings. In these cases, you may need to set a timer on your phone to remind you to go in and take a drink, or you could decide that every three runs down the mountain, you’ll take a drink break, for example.

Ensure that your water is easy to access

Whether your water is on the bench in an insulated bottle to keep it from freezing, or you’re wearing a hydration pack with a bladder filled with water under your parka, know where your water is and make it as easy to access as possible. Starting with lukewarm or warm water in your bottle will also keep the water from freezing for longer. It’s also worth taking your equipment into account when deciding what bottle to use. For instance, taking off hockey gloves may be inconvenient, so a softer plastic bottle that’s easy to pick up and squeeze without removing gloves can ensure that you’re able to drink more often.

Find beverages that won’t freeze fast

This is more applicable to mountain sports where temperatures are below freezing and you need to have your bottles or hydration pack with you, or sitting at the base of the hill exposed to the elements. “In that case, consider bringing a beverage that has some electrolytes or sugar added, like a sports drink, because that will take longer to freeze than water.” And again, insulated bottles can make a big difference in keeping your water at a reasonable temperature.

Find beverages that make you want to drink

One of the major barriers to hydrating in the cold is a decreased drive to drink. Because of this, you want to choose beverages that are going to increase your desire to drink them, says Miezin. “This could be a sports drink. It could be water with fruit or herbs in it. Warm drinks are great too—hot apple cider, herbal tea, or even hot chocolate can be great for hydration, and you’ll actually want to drink them between runs on the ski hill. A hot chocolate break is much more enticing than a regular water break!”

Talk to your coach

Your coach may not be aware of how hard it is for you to grab that drink of water in the two-minute break that they call mid-way through practice. If you need extra time to drink adequate amounts of water, talk to your coach about lengthening breaks in practice.

 _______________________

Takeaway

Hydration during cold weather and winter sports can be tricky, but it’s just as important to hydrate in the winter as it is in the summer. Make sure you have a hydration plan in place, set reminders as needed, and ensure that your water is as easy to access as possible.

Here, TrueSport Expert Stephanie Miezin, MS, RD, CSSD, explains the difference between different types of enriched waters—including the role of sports drinks—and discusses how you can determine the best option for your athlete.

Sports drink versus enriched water

In general, when we talk about water, we’re talking about water with minimal (if any) calories added. Electrolytes may be included. Sports drinks refer to caloric beverages that contain not only critical carbohydrates, but electrolytes like sodium and potassium as well. These electrolytes are crucial to rehydration: Especially in hot, humid weather or after extreme exertion, water alone may not be enough to adequately rehydrate your athlete.

Label confusion

Some waters may sound sport-ready: alkaline water and mineral water both seem like they’d contain vital electrolytes to help your athlete excel on the playing field. But neither beverage contains more than trace minerals, and will work only as well as regular water, just with a higher price tag.

“Alkaline water is just a marketing ploy,” says Miezin. “Our bodies are perfectly capable of staying at the proper pH without help from alkaline water—we have natural mechanisms for that, and if you were to get out of balance, you’d be in the hospital.”

On the other side of the spectrum, coconut water may sound like simple flavored water, but it actually contains carbohydrates and electrolytes.

Avoid energy drinks

Above all, Miezin discourages parents from buying any ‘energy drinks’ for young athletes. Energy drinks are designed for adults, and that level of caffeine may not be healthy for teens or children. Energy drinks often are very high in sugars and stimulants that make these drinks generally not a good option for young athletes. Additionally, excess caffeine found in many energy drinks may be dehydrating, potentially exacerbating the effects of heat and humidity.

Plain water works well when snacking

Remember, carbohydrates and electrolytes can also be delivered via whole foods. “A handful of pretzels adds carbohydrates and plenty of sodium, so that’s great with plain water,” says Miezin. If your athlete is going to be snacking before or during practice, plain water is just fine.

What to look for:

An ideal sports drink for both rehydration and carbohydrate energy should have 14-19 grams of carbs, 110-166 mg sodium, and 19-47 mg potassium per 8-ounce serving, says Miezin. However, carbohydrates aren’t always required. If an athlete is playing for under an hour, they likely don’t need the added sugars to perform, and water, or water with electrolytes or a pinch of sea salt, could do the trick to support hydration needs.

When buying water or sports drinks, check the labels carefully. Some electrolyte tabs, for example, are meant to be used in a 16-fluid ounce water bottle, while some show serving sizes for 8 ounces.

Here, we’ve put together a handy comparison chart to take some of the confusion out of water shopping. But remember, it’s important to check individual brand labels as you shop, since some coconut waters will contain less sodium than others, and a homemade sports drink’s carbohydrates and potassium will vary based on the fruit juice that you select.

For the homemade sports drink, try this simple recipe that yields five servings (8 ounces each):

• 4-1/4 cups water
• ½ cup 100% orange or other fruit juice
• 4-1/2 tbs. granulated sugar
• ½ tsp. kosher/sea salt

Mix together until salt and sugar are totally dissolved. Keep cold until ready to drink. Will stay fresh for up to 5-7 days in the fridge.

______________________

Takeaway

Make sure that your athlete is taking in some form of water, electrolytes (especially sodium), and carbohydrates before and during sports practice, especially for practices over an hour. Check labels carefully, since some products may sound more compelling than they are in reality.

Here, TrueSport Expert Kristen Ziesmer, a registered dietitian and board-certified specialist in sports dietetics, is explaining exactly when sports drinks are the best choice during practices and competitions—and when they aren’t as helpful.

First, a word on sports drinks in general: When we talk about sports drinks, we’re not talking about caffeine-containing energy drinks, which aren’t healthy for athletes. Sports drinks have carbohydrates and critical electrolytes, including sodium and potassium. If you prefer a homemade approach to sports drinks, check out our simple recipe here.

So, when should you be sipping a sports drink rather than water?

1. Pre-practice

While you don’t need a sports drink before every practice or game, if you haven’t eaten in a few hours, a few sips of sports drink can help provide the fuel and hydration you need to show up at practice with full energy. “A sports drink is ideal when you need something that will sit light in your stomach while providing quick digesting carbohydrates along with hydration,” says Ziesmer. For students who have early lunch times at school and don’t have the ability to eat an afternoon snack, a sports drink can be incredibly useful.

2. Hard efforts

If your practice or game day includes a lot of hard efforts, sipping on sports drinks throughout will help keep your energy levels steady while also keeping you hydrated. That means sipping a sports drink between sprints, intervals, or breaks in any game like soccer that involves explosive movements. You don’t need to chug an entire bottle of sports drink all at once, though, says Ziesmer. A few sips at a time will be plenty, and drinking too much, too fast can result in an unpleasant sloshing sensation during your next interval.

3. Long efforts

For long efforts, like a cross-country practice that runs over 45 minutes, sipping a sports drink throughout will help maintain proper electrolyte balance, which will help you potentially avoid things like cramping in addition to fatigue and loss of coordination that come from mild dehydration. The carbohydrate in sports drinks also helps refill your glycogen stores, which rapidly deplete during these longer, more sustained efforts. Again, you don’t want to chug 16 ounces of sports drink in a single drink break: Slow and steady sipping will be more helpful throughout practice.

4. Hot practices

In extreme heat or humidity, even an easy, short practice can dehydrate athletes. If you’re sweating a lot during practice, that means your body is shedding water and electrolytes, and working harder than it usually does. Electrolytes, including sodium, are expelled as you sweat, and if your body gets out of balance, drinking too much plain water rather than replenishing with an electrolyte-infused sports drink can actually be dangerous. A sports drink is important to help replenish both your electrolyte and water stores, says Ziesmer. She recommends sipping on a sports drink before practice and replacing water with a sports drink during practice.

5. Tournament situations

If you’re in a tournament or competition where there are multiple rounds within a few hours, sipping a sports drink throughout the day may be the best way to continue to ensure that you’re hydrated and that your fuel stores are topped off without making you feel like there’s a lot of food sitting in your stomach. Many athletes also feel nervous or slightly nauseous on days like this, says Ziesmer, so a sports drink can be the ideal alternative to snacking—though feel free to snack if your gut isn’t bothered by regular foods!

When to skip sports drinks

If your practice isn’t very long or hard, a few sips of regular water during practice and a snack or meal in the hour after practice is all that you need to stay balanced. For hot or long practices, you may prefer to drink plain water and snack on something salty, like pretzels, if you don’t like sports drinks.

Strength training is another time when you likely don’t need a sports drink during the session (unless there’s a cardio component and you’re sweating profusely and boosting your heart rate frequently). You also don’t need to guzzle a sports drink after you’ve already finished your practice. Post-workout, your body needs to rehydrate, but it also needs protein in addition to carbohydrates. You’d be better served by having a chocolate milk, which contains protein, carbs, and water. Eating a regular meal within an hour of practice—along with drinking plenty of water—is typically going to provide you with the carbohydrates, protein, and electrolytes that your body needs to boost its recovery process. If your athlete is a very salty sweater (has salt caked on them afterwards) or had a practice in a very hot and humid environment, then add an extra pinch of salt to their post-workout meal/snack.

__________________________

Takeaway

Anytime you’re putting in a higher-than-normal effort (in terms of time or intensity), or you’re sweating a lot, a sports drink is the best way to replenish critical electrolyte stores and rehydrate you, while providing a small amount of fuel to help you better absorb the water and boost workout performance. And remember: Your health is important, so don’t be afraid to ask for time to rehydrate during practices or games!

Here, TrueSport Expert Stephanie Miezin, MS, RD, CSSD, is sharing what you need to know to help athletes stay safe on the field.

Signs of Dehydration

1. Don’t count on the scale

As we mentioned, a loss of two percent of an athlete’s bodyweight due to sweat loss is a strong signal for dehydration. But in reality, that calculation is incredibly complicated. Miezin explains that you would need to weigh an athlete immediately prior to practice—accounting for clothing—then account for all fluid lost through using the bathroom as well as all fluid gained from sipping water or a sports drink, or even including food eaten. “It’s impractical for athletes, and for coaches,” she adds. You need a smart scale, a food scale, and a degree in mathematics to keep track of that two percent loss! That’s why most research that cites the two percent statistic is done in controlled lab conditions. So, in real life, how do you know if an athlete is becoming dehydrated?

2. Pay attention to subtle cues

Rising irritation levels, increased fatigue, dizziness, and trouble paying attention are all early warning signs that an athlete may be becoming dehydrated, says Miezin. The biggest sign is a drop in energy levels, which can sometimes be attributed to calorie deficiency rather than dehydration. The two are not mutually exclusive, of course, so if you’re noticing any of these signs in an athlete, stopping for a sports drink or water plus a snack break is a smart idea.

3. Look for physical indicators

Loss of coordination, nausea, and cramping are all indicators of dehydration, though they all have other causes as well. An athlete who seems to be losing coordination may be in the early stages of dehydration or even heat exhaustion, says Miezin. Unfortunately, loss of coordination and nausea can also both be brought on by a concussion, so it’s important to make sure that an athlete didn’t suffer from a hit to the head. Cramping may be another indicator of dehydration, though it’s not a guarantee. “We still don’t know exactly what causes cramping for athletes,” she says. “But because it may be caused by a fluid and electrolyte imbalance, making sure that an athlete who is cramping is rehydrating properly may be helpful.”

4. Early dehydration doesn’t have obvious physical manifestations

“I remember having a coach who would take me out of games almost immediately when it was hot out, because my face would get very red, very easily,” Miezin recalls. A red face isn’t an indicator of dehydration or even heat exhaustion, though. Some people are just naturally more prone to flushing in higher temperatures. Some athletes are also heavier sweaters than others, and while it might look worrisome, it’s perfectly natural. For the heavier sweaters, do prioritize sports drinks or water with added electrolytes, as those athletes are losing more electrolytes and fluids at a higher rate than less sweaty athletes.

5. Educate your athletes

One of the common indicators of dehydration is urine color. Typically, the rule is that urine color should ideally look like ‘lemonade.’ “Apple juice color or darker can be a sign of dehydration,” Miezin says, but cautions that other factors can influence urine color. An athlete eating beets or taking certain vitamins or supplements may end up with brightly colored red or yellow urine, which can mask dehydration issues. Despite those variables, you can tell athletes to pay attention to urine color—and how often they need to pee—as potential warning signs for dehydration.

How to Rehydrate

1. Dehydration can happen even in short practices

If practices or games run over an hour, make sure you’re allowing athletes time for an electrolyte-infused water and/or snack break. If a session is particularly intense, especially in hot weather, you may need to break more often. While most short practices don’t require an athlete to take in extra water or calories, if the athlete is starting practice mildly dehydrated, even a 45-minute session can dehydrate them. As temperatures rise, recommend that athletes show up to practice with sports drink or water that has electrolytes or a pinch of sea salt added. And never disallow an athlete from taking a break to hit the water fountain if they ask!

2. Rehydrate with electrolytes and water

You may be surprised to learn that dehydration isn’t just water depletion. Your athlete needs to replenish critical electrolytes along with water in order to better absorb the water quickly. That means sports drinks are the best option for rehydration, rather than plain tap water, says Miezin. Adding a pinch of sea salt to regular water is another option, as is eating a salty snack while drinking water, especially if you don’t have access to a sports drink and you believe that an athlete is beginning to show signs of dehydration.

3. Don’t gulp gallons of water

When rehydrating an athlete, try to focus on slow and steady sipping. Sipping allows for better absorption of water rather than chugging. Drinking too much, too fast can have other potentially harmful effects other than needing to take more bathroom breaks. “It’s generally not ideal to encourage athletes to start chugging plain water,” says Miezin. “Water without electrolytes can lead to hyponatremia when consumed in large quantities, which is when the body’s sodium levels become dangerously low.” Unfortunately, hyponatremia can be deadly for young athletes, which makes following rehydration procedures even more critical. Water alone won’t rehydrate your athlete: A balance of electrolytes and water is necessary.

4. Take a break

If you suspect an athlete is becoming dangerously dehydrated—their mood or coordination is affected—it’s time for a break. That may mean a short break on the sidelines as they slowly sip a sports drink, or it may mean sitting out the rest of the game altogether, depending on how well they seem to bounce back. You’ll have to make a judgment call on whether they should return to play, says Miezin. (Remember, it’s always better to err on the side of caution.) Additionally, make sure that the athlete is out of the sun and sitting or lying down to recover. Dehydration in hot, humid weather can cause an athlete to stop sweating, which can eventually lead to heat exhaustion or heat stroke, so cooling them down is also important.

5. Dehydration is a year-round issue

In the summer, athletes are more likely to become dehydrated due to heat and humidity, but it can happen anytime during the year. Indoor practices are often pretty warm and busy lifestyles can lead to dehydration even on mild days. So, keep an eye out for these symptoms all the time, not just when summer hits.

_________________________

Takeaway

Dehydration symptoms are hard to see, so pay close attention for signs like a loss of coordination, increased irritability, and fading energy. If you suspect an athlete is becoming dehydrated, ensure that they pause and sip a sports drink, as well as allow their bodies to cool down.

Learn more about Kristen Ziesmer.