Summer is in full swing, which means it is H-O-T! July boasts some of the hottest temperatures of the year, and with many youth athletes in summer camps or gearing up for back-to-school sports, it’s especially important to make sure athletes and exercisers alike are staying hydrated. When the outside temperatures exceed body temperature, as they often do in the summertime, excess heat has a harder time being dissipated. Training in hot and humid environments can increase sweat rates, speed up the onset of fatigue, and even impair mental performance. Even just a 2% level of dehydration can decrease performance by as much as 10%!

Here are some tips for keeping your athletes hydrated this summer!

• Encourage athletes to drink water and other nutrient-rich beverages throughout the day to ensure they are adequately hydrated before practices or games. Remember, you get a little bit of fluids from foods too! This can include fruits and vegetables with a high water content, such as watermelon, cucumbers, or lettuce.
• Make sure youth athletes are having water breaks during practices or games. These fluid breaks are essential for younger athletes because they may not choose to drink fluids on their own. Athletes should be consuming about 5-10 oz of fluid for every 15-20 minutes of consistent movement, whether that’s organized sports or just bike riding with friends.
• Offer cold beverages during practices or games to reduce body temperature and improve performance in the heat. Pack a cooler or an insulated water bottle to keep fluids cold!
• If you’re not sure about your athlete’s hydration status, use the good old-fashioned method of monitoring the color of urine. Urine that is pale yellow to clear is a good sign of adequate hydration, whereas amber urine may indicate dehydration.
• Increase electrolyte intake. Sports drinks are especially helpful in hot and humid conditions where sweating may be increased. You can also replenish electrolytes by eating sodium-rich foods such as salted nuts, pretzels, and pickles, and potassium-rich foods, such as bananas, strawberries, potatoes, and milk or yogurt!

For more sports nutrition resources, check out my book, The Sports Nutrition Playbook!