When it comes to adults, losses of liquids up to 2% of body weight can cause deterioration of the effects of effort. With children we can observe negative effects when loss of liquids exceeds 1% of body weight. Dehydration can manifest itself by increased feeling of thirst, irritability, tiredness, fatigue, nausea, muscle cramps, headaches, dark yellow urine or lack of need to pass urine, difficulty to focus and decrease of endurance.

Do you take care of proper hydration?

Vast majority of physically active children and youth do not link above mentioned symptoms to dehydration of the organism, they think it is caused by physical activity. Proper hydration before and during training plays a key role in a player predisposition to play on the field. It improves focus during dribbling and also by prolonging the time, endurance and strength to the highest level.

Problems…
Among young players the most common problem is the state of hydration of the organism before training/match as 50-75% young players comes to training DEHYDRATED. The causes for this are: ignoring the feeling of thirst and reluctance to take liquids during the day.

Next issue is replenishing liquids during training/match. Given the competition protection requirements, the only chance to replenish the liquids is during the break. Most of young footballers, excited about the competition, forget about replenishing losses during the match and training. Despite this, a young player must remember about the positive influence that hydration has on the organism during the match/training.

*If you forget about liquids during trainings or your team has not developed a habit of taking a break during the activity, ask your coach to take care of this element of the training.

What amount of liquid should be taken during the day and during training?

Selection of proper amount of liquids is a very individual matter, it relies on the observation of your own organism. General water demand depends on age:

Boys: 7-9 years old (1900ml); 10-12 years old (2400 ml); 13-15 years old (3000 ml); 16-18 years old (3300ml).
Girls: 10 -12 years old (2100 ml); 13-15 years old (2200 ml); 16-18 years old (2300 ml).
 

Exemplary hydration protocol:
Pre-match/training day during evening hours: 250-500 ml* of liquids (suggested liquid: water).
Before breakfast: 250-500 ml* liquids: (suggested liquid: water ).
Before training: 2-3h 400-600 ml* liquids (suggested liquid: water).
A moment before training: 30 minutes: 200-300 ml* liquids (suggested liquid: water or isotonic drink).
During training/match : 13 ml/kg of body weight per hour of exercise/ 150-200 ml during the break; (suggested liquid: water or isotonic drink).
After training: Losses of liquids when converting it to the loss of body weight.

Pre-training month – post-training month = losses of liquids compensation in 100-150% (of body weight losses, suggested liquid: water or isotonic drink).
Evening hours: 250-500 ml* liquids (suggested liquid: water).
*According to individual need.

Drinks for sportsmen versus young footballers:

The role of isotonic drinks is to complement deficiencies of water, energy and electrolytes in organism which were caused by intensive physical effort. Young sportsmen eagerly reach for isotonic drinks during physical activity with varied intensity. It should be kept in mind that this kind of drinks is very useful during long high intensity trainings or after the training (helps replenishing muscle glycogen deficiencies). Moreover, it can be drank a moment before training as a source of energy. During low intensity training days there is no need to take this kind of liquids. Energy drinks containing caffeine or other stimulants like guarana and taurine. They are not appropriate for children and youth as they can cause annoyance, irritability and deterioration the quality of sleep.

Practical advice:

• Use an organism hydration pattern. Print out, hang at home and in the club the Polish Soccer Skills hydration pattern. That way, you will help not only yourself but also other players in remembering the most important matters.
• Observe your organism. The colour of your urine greatly corresponds with the state of hydration. Straw-coloured urine suggest proper hydration, while yellow can be a sign of dehydration.
• Weigh yourself before training, every quarter, every time of the year. The ambient temperature and humidity can affect the pace of perspiration. High temperature and humidity cause greater perspiration.  
• Prepare your own isotonic drink: dilute juice (without the pulp) with water (1:1) or to 1l of water add honey (30-40 g) and lemon juice.

If you have any questions, write to me ;) erwina.szymczyk@soccerskills.pro