If you have a young athlete in your family, you’ve probably heard a lot about hydration. But did you know that sodium plays a key role in keeping them performing at their best? Too much focus on just drinking water can actually backfire—leading to dehydration, muscle cramps, and fatigue. Let’s break it down so you can make the best choices for your athlete.
Why Sodium Is Important
Sodium is an electrolyte that helps the body retain fluids, maintain muscle function, and regulate nerve signals. When kids sweat during practice or games, they’re not just losing water—they’re losing sodium too. If they don’t replace that sodium, they may experience dizziness, weakness, and even an increased risk of injury.
Water vs. Sports Drinks: Which One is Best?
Both water and sports drinks have their place, but knowing when to use each is key.
Water: For light workouts, short practices, or everyday hydration, plain water is enough. There’s no need for extra sodium if they’re not sweating heavily.
Sports Drinks: If your child is playing for over an hour, training in hot weather, or sweating a lot, a sports drink with sodium and electrolytes can help them stay balanced. These drinks replenish what’s lost in sweat and keep their energy levels up.
A Middle Ground: You don’t always need store-bought sports drinks. You can add a pinch of sea salt and a splash of fruit juice to water for a homemade electrolyte boost—without added sugars or artificial ingredients.
How Much Sodium Does an Athlete Need?
The right amount varies, but as a general rule:
Kids and teens sweating through intense exercise should aim for 300-700 mg of sodium per hour of activity.
They can get sodium from salted snacks (like pretzels or nuts), broth, or electrolyte drinks in addition to fluids.
Final Takeaway
Water is essential, but it’s not always enough for young athletes. When the sweat is pouring, sodium is just as important as hydration. Keep an eye on how much your athlete is sweating, and adjust their fluid and electrolyte intake accordingly. With the right balance, they’ll stay strong, hydrated, and ready to perform their best!
Need help with fueling your young athlete’s performance? Reach out to Maximized Nutrition for expert guidance!
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