Healthy eating habits/Hydration for young basketball players (Zoya Huschtscha)

Why it is important to stay hydrated for sport performance?

Hydration is an important aspect when it comes to sports performance. Dehydration is when the body loses an excess of body fluids which can have many negative effects on performance. It has been shown that as little as a 2% deficit in fluid loss can negatively affect strength, endurance and stamina. It is important to develop a hydration plan (before, during and after) in order to maintain hydration and so athletes can play better.

Signs of dehydration

Thirst

Dry mouth

Headache

Constipation

Dizziness

Muscle cramps

Impaired memory and concentration

Fatigue

The above is a list of signs of dehydration. Another indicator is if you have dark yellow urine. If urine colour is dark prior to training it can greatly affect the ability to perform well in sport.

How much water does an adolescent need?

How much water is needed per day

Age	Males	Females
9-13	1.6L/day = 6 glasses	1.4L/day = 5 to 6 glasses
14 - 18	1.9L/day = 7 glasses	1.6Lday = 6 glasses

There is no one prescription when it comes to meeting fluid needs during exercise. Athletes are able to estimate their own fluid needs by weighing themselves before and after exercise. For every kilogram lost will equal 1 litre of fluid loss. This amount will vary for each individual based on body size, genetics and environment. It is important to know the athletes sweat rate as a hydration plan can be carried out. Athletes need to practise how much fluid they can tolerate during games and training, the Australian Institute of Sport suggest 200-300ml every 15-20 minutes.

Water

Water is always the best choice to maintain hydration throughout the day. Checking urine colour is a good indication as to whether the athlete needs to drink more water.

Sports drinks

Sports drinks are also a good choice if the basketball game is greater than 1 hour or if it is a hot humid day. Sports drinks provide water, electrolytes as well as glucose. The Australian Institute of sport recommends that sport drinks contain have 4-8% carbohydrate, 10-20 mmol/L sodium. It is important to consider that sports drinks do contain sugar so excessive amounts can lead to dental caries.

Others

Other drinks such as cordials, fruit juices and vitamin waters are not ideal to drink for hydration. This is because they usually contain more than 10% carbohydrates. This can lead to gastric emptying which can lead to stomach aches or a feeling of fullness while playing.