NW Missouri Times

As fall sports begin, many young athletes are practicing outside in warm conditions. Ensuring proper hydration is essential for maintaining performance and preventing dehydration-related issues. Dehydration can hinder athletic performance, cause muscle fatigue, increase injury risk, and lead to other health concerns.

To avoid dehydration, it is important to consume sufficient fluids before, during, and after physical activities. Water plays a key role in regulating body temperature, lubricating joints, and transporting nutrients necessary for energy and overall health. The American Council on Exercise provides guidelines for water intake around exercise:

- 17-20 ounces of water 2-3 hours before exercising

- 8 ounces of water 20-30 minutes prior or during warm-up

- 7-10 ounces every 10-20 minutes during exercise

- 8 ounces within 30 minutes post-exercise

Early signs of dehydration include dizziness, fatigue, muscle cramps, nausea or vomiting, irritability, and thirst. Advanced symptoms may involve dry lips or mouth, dark urine, decreased reaction time, dry skin (absence of sweating), rapid heartbeat, muscle weakness, mental confusion or disorientation, and loss of consciousness. Immediate medical attention should be sought if disorientation or loss of consciousness occurs by calling emergency services.

For further details on children's hydration needs: [Children's Health Website](https://www.childrens.com/health-wellness/the-importance-of-hydration-for-young-athletes#:~:text=While%20drinking%20enough%20water%20may%20seem%20like%20a,%physical%performance%and%%reduce%%the%%risk%%of%%injuries).