Adequate Daily Fluid Intake is a Key to Athletic Success
Water (fluid) has a number of important functions in the body. Water, which is the fluid portion of blood, carries nutrients like glucose to the working muscle. It is essential for all the energy production in the body. Water is also necessary for controlling body temperature. Water is instrumental in carrying away waste products from the cells. Ultimately, water is needed for proper functioning of all cells in the body. Water is actually the most essential of all nutrients. A woman’s body is about 50-55% water whereas a man’s body is about 55-65% water.
Drinking an adequate amount of water (fluids) is essential for top athletic performance. Water (fluid) is the most often nutrient neglected by athletes. If the you do not drink enough water (fluids), you will become dehydrated. When you become dehydrated, strength and endurance will be cut in half. If dehydration is not treated successfully, then you will continue to perform poorly, risking a heat illness. Heat illnesses can be life threatening!
A general rule of thumb is to try to consume half your body weight (in pounds) in fluid daily. But if you are a daily exerciser, your needs may go up. It’s important to keep in mind, you can still lose fluids even when you don’t seem to be sweating that much such at higher altitudes, when it’s cold and during low-intensity physical activity.
How Many Calories You Need Each Day is Necessary to Determine Your Personal Fluid Requirements
You need to know what your daily actual fluid needs are to help you to be in your tip-top athletic performance. Use the following method below to determine calorie needs. The calorie needs for boys and girls up to 18 years of age is found on Table 1. Calories Needed Each Day Based on Age and Activity Level. Calories needed Each Day for Boys, Girls & Teens or you can use the Calorie Counter below.
Calorie Calculator for over 15 years of age
Another way to determine how many calories kids need is to use a Calorie Calculator. To determine how many calories, you need per day use the following calculator, https://www.calculator.net/calorie-calculator.html, if your child is 15 years of age of or older.
Table 1. Calories Needed Each Day Based on Age and Activity Level.
Calories needed Each Day for Boys, Girls & Teens*
Age Not Active Somewhat Active Very Active
2-3 yrs 1000-1200 calories 1000-1400 1000-1400
4-8 yrs 1200-1400 calories 1400-1600 1600-2000
9-13 yrs 1600-2000 calories 1800-2200 2000-2600
14-18 yrs 2000-2400 calories 2400-2800 2800-3200
Calories needed Each Day for Girls & Teens
Age Not Active Somewhat Active Very Active
2-3 yrs 1000 1000-1200 1000-1400
4-8 yrs 1200-1400 calories 1400-1600 1400-1800
9-13 yrs 1400-1600 calories 1600-2000 1800-2200
14-18 yrs 1800 calories 2000 2400
*From: http://wecan.nhlbi.nih.gov.
Your Child’s Daily Individual Fluid Needs
Your Child’s Daily Caloric Intake should be: ______________
Then, Daily Calorie Intake/30
Your Daily Fluid Intake is: _______________ oz/day
RULE: 30 grams(g) of fluid = 1 ounce of fluid
RULE: 1 cup of fluid = 8 ounces of fluid
For Children:
Example,
13 yr old very active boy: 2200 x 1 = 2200/30 = 73 ounces
73/8 = 9 ¼ cup fluid
Weighing Before and After Exercise in the SUMMER HEAT or During Two-A-Day Practices
When training during the summer heat and during Two-A-Day practices, it would be a good practice to weigh yourself before you exercise and after you exercise to get an idea on how many fluids you need to consume for rehydration to occur. (Weighing nude is more accurate). If you are exercising daily and start your training dehydrated your performance will suffer. For every pound of weight you lost post exercise, the ACSM recommends you should consume 16-24 ounces of fluid or 2 to 3 cups of fluid. Check out Table 5. Symptoms of Mild-to-Moderate Dehydration and Table 6. Symptoms of Severe Dehydration: LIFE THREATENING which details the symptoms of dehydration.
Table 3. Estimated Fluid Replacement Based on Weight Loss
Weight Lost Fluid to Replace Lost
1 pound 16-24 ounce (2 to 3 cups)
2 pound 32-48 ounce (4 to 6 cups)
4 pound 64-96 ounce (8 to 12 cups)
Best Beverages for Rehydration
Besides water, any beverages will help with the rehydration process. Beverages with caffeine may not be a best beverage of choice. Sport drinks, fruit juices, coconut water, Pedialyte, smoothies, milk, soda without caffeine contain sugar and calories as well. Fruits such as citrus fruits, grapes, watermelon, and even popsicles contain water and contribute to your fluid requirement. You can also make your own sports drink. See the recipe below to Make a Homemade Sports Drink.
Table 4. Fresh Foods that Contain High Amounts of Water
Broccoli Lettuce Berries
Peaches Cauliflower Peppers
Celery Spinach Citrus Fruits
Tomatoes Cucumbers Watermelon
Grapes
Homemade Sports Drink
Yield: 1 quart
¼ cup sugar
¼ tsp salt
¼ cup hot water
¼ cup fresh orange juice (not from concentrate)
2 tbsp lemon juice*
3 ½ cup cold water
In the bottom of a pitcher, dissolve the sugar & salt in the hot water.
Add juice & water & stir. Chill.
50 calories per 8 oz.
12 g Carbohydrate
110 milligrams of sodium
*You can make it without lemon juice but not as flavorful.
Table 5. Symptoms of Mild-to-Moderate Dehydration
Thirst
Headache, dizziness or light-headedness
Dark yellow urine
Dry or sticky mouth
Decreased urine output
Sleepiness or fatigue
Constipation
Dry skin
Table 6. Symptoms of Severe Dehydration: LIFE THREATENING
Extreme thirst
Irritability or confusion
Unconsciousness or delirium
Very dark yellow or amber-colored urine
Rapid breathing
Rapid heartbeat
Lethargy
Image from: https://www.momsintofitness.com/fueling-your-youth-athlete/
Barbara worked as a research nutritionist with the military’s tri-service medical school & working as a performance nutrition consultant to Navy SEALS’ BUD/S Training Program and West Coast active Navy SEAL Teams. Barbara is the former nutrition performance consultant to the University of Louisville Athletic Department. She is the author of Fast Facts on Fast Food For Fast People and High Energy Eating Sports Nutrition Workbook for Active People used by the University of Louisville, University of Tennessee Lady Vols and the Tennessee football program, the LSU basketball program, the Buffalo Bills, the Cleveland Browns and by the United States Navy SEALs.
The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers. Barbara is a former runner who walks, a spinner, hiker a mother and grandmother to 13 grandchildren.
