When you are watching your favorite basketball player or baseball player on TV, have you ever noticed that the first thing they do when they get to the sideline or dugout is get a drink? Whether on their own or from the hand of a trainer, they drink constantly every chance they get throughout the game. That is how important hydration is to athletic performance.
Surprising, as it may seem, the most important part of a youth athlete's diet isn't what they eat, it is what and how much they drink.
So, How much water should your drink before, during, and after you exercise or play your favorite sport?
Ages 6 to 17:
Before Exercise/Sports
1 to 2 hours before sports: 8 to 16 ounces of cold water
10 to 15 minutes before sports: 8 to 12 ounces of cold water
During Exercise/Sports
Every 20 minutes: Between 4 and 10 ounces of water mixed with Ultima or electrolyte replacement
After Exercise/Sports
Within two hours: at least 24 ounces of water mixed with Ultima or electrolyte replacement
If you're looking for a healthy sports drink recipe, try this yummy recipe.
Orange Lemon Lime Sports Drink
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Sports parents have a choice: spend hundreds, if not thousands of dollars on the convenience of store-bought sports drinks in throw-away plastic bottles, or save money and the environment with homemade sports drinks.
• 1/2 can frozen orange juice
• 2 tablespoons lemon juice
• 1 tablespoon lime juice
• 3/4 teaspoon salt
• Water to make 2 liters
Mix in a glass jug and pour into your favorite reusable bottles. Also, for best taste use filtered water from your tap.
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