I know they mean well, but this is one of the most dangerous advice tips our youth and teen athletes consistently hear: "drink a gallon of water." It is also another glaring example of why we can't assume sports nutrition for adults is effective- or safe- for kids.
Yes, attention to hydration is absolutely essential; even a 1-2% dehydration factor can decrease energy, focus, fine motor skills, and hand/eye coordination.
BUT... over-hydrating can be equally dangerous, even fatal.
Why is "drink a gallon of water" such disatrous advice for youth and teen athletes?
- They have no idea how much water is in a gallon. It's always eye-opening during my Team Talks when parents & coaches hear the players answer... how many ounces are in a gallon? 16! 32! 85! Occasionally there are one or two that know it's 128oz {3.78 liters}. Why does this matter?
- The general rule of thumb for minimum hydration is approximately 1/2 the body weight (lbs) as ounces. Example: 150 lbs. = 75 oz of water. {metric system: multiply weight (kg) by 32.5 for ml. Ex: 68 kg = @ 2218 ml (2.2 l)}.
While at some point in life 128oz / 3.78 liters might be appropriate, it is more important that kids understand how to measure their individual hydration needs... not attempting to meet a potentially dangerous one size fits all generalization.
Recognizing signs of overhydration can be challenging because they look similar to dehydration: cramps, nausea/vomitting, headaches, poor focus, decreased coordination, seizures, and death.
A simple way for youth and teen athletes (and adults) to monitor their hydration? Check the color of their pee.
Monitoring urine color is a quick way for kids to recognize how their hydration levels change throughout the day- and to quickly act accordingly. Clear urine? Despite what kids hear on social media- this is NOT the goal! Clear urine can indicate over hydrating and the need to add a small salty snack (handful of pretzels or salted almonds). The urine of a hydrated body should be a pale yellow. Darker urine? Time to add a small glass of water.
It's also important to note that certain medications, energy drinks, and supplements with excessive B vitamins can also change the color of urine. Monitoring their hydration takes a little more individualization.
Like much of the sports nutrition advice kids hear, "drink a gallon of water" was a visual generalization designed for an adult male, not a developing body. Keeping youth and teen athletes safe for the game and their health requires age-appropriate, accurate information. Rock Performance is in your corner.
