General guidelines and suggestions for youth girl athletes in Soccer.
I know you hear a lot of terms, so let’s define a few of them to help you understand the importance of water and food in your sports performance and growth.
Soccer players tend to have a high sodium sweat rate. Although sweat is primarily comprised of water, it contains a number of electrolytes. Sodium and chloride are the most common electrolytes lost during sweat, which can cause an imbalances that impair performance.
Electrolytes such as potassium, sodium, magnesium, & calcium are needed in order to maintain fluid balance, turn nutrients into energy, support muscle control and nerve function, heart rhythm and blood pressure. These salts and minerals help conduct electrical impulses throughout the body, and help transport nutrients to the cell and help waste eliminate waste.
The body is 60% water. Adequate water intake is responsible for maintaining optimal blood volume. Insufficient water lost through sweat can lead to decreases blood volume, which reduces the blood flow to your muscles and increases core body temperature.
With just a 2% decrease dehydration can influence cognitive function and skill, execution, & exercise performance. Thirst, headaches and negative mood states may distract from the task at hand and impair performance like reductions in reaction speed, memory, decision making, on and off the field.
Good hydration begins with exercise in a state of euhydration, prevents dehydration during exercise and replaces fluid loss following exercise.
These numbers can change based on the environment conditions you are preforming in, intensity, your sweat volume and duration of exercise itself.
Recommended daily water intake:
I have included some charts for you to look at since you all are individual. It may help you decide how much water you should be drinking. Let’s start with at least half your body weight in ounces as a guide.
Water during exercise:
Drink 8oz before exercise. Drink 8oz for every 30 minutes of exercise. Drink 8oz at cool down of exercise.
Fluid after exercise:
Athlete should consume 150% of total fluid losses during exercise to restore fluid balance. The addition of sodium to this fluid is also important. Total loss=sweat & urine.
Consuming a sodium rich meal or drink prior to exercise is a useful strategy as well as following exercise. Broth and soups provide a lot of water and other important nutrients such as electrolytes. Animal derived bone broth also provide collagen, which helps with tissue repair and joint health. Smoothies are highly customizable way to get fluids into your body. You can add protein powder or yogurt to get extra protein. Make it with water or a nut milk (i.e. almond or coconut.)
You can fulfill 15-20% of your daily water requirements through foods! So if you don’t think you can increase water consumption these are some fruits and vegetables and foods to incorporate during the day and before/after practice.
Fruit highest in Water: 92%-81%
Watermelon, strawberries, grapefruit, cantaloupe, peaches, blackberries, nectarines, raspberries, blueberries, oranges, pineapple, apricot 86% Plums, Apple, Pear, cherries, grapes.
Vegetables highest in Water: 96%-92%:
Cucumber & Lettuce 96% celery, radish, tomatoes, zucchini & yellow squash, asparagus, Bell peppers, Cabbage, cauliflower, Mushrooms, Spinach.
Foods highest in Potassium: 2300mg recommended daily
Avocado 975mg, 1/2 cup apricots 755mg, pear 333mg, mango 323mg, banana 400mg, 1 cup beets 1300mg, 1 cup swiss chard 960mg, Lima beans 955mg, 2 cups spinach 335mg, 1 cup sweet potato 542mg, watermelon 1 cup 640mg.
Foods highest in calcium: 1300mg recommended daily
1 cup Bok choy 158 mg, collard greens 268 mg, 1 cup kale 94mg, 10 small shrimp 50mg, 3oz sardines 324mg, 3oz salmon 181mg, 1/2 tofu 138mg, 1 cup broccoli 42mg, 1 cup cabbage 74mg, 1 cup cottage cheese 140mg, 6oz orange juice 200mg.
Foods highest in Magnesium: 240mg recommended daily
1 oz almonds 80mg, 1oz chia seed 111mg, 1oz pumpkin seeds 150mg, 1 tbsp flaxseed 40mg, 1 oz cashews 72mg, 1oz peanuts 49mg, 1/2 cup black beans 60mg, 1/2 cup quinoa 60mg, avocado 58mg, blackberry 29mg, 1/2 peas 31mg, 1oz dark chocolate (70-85% cacao) 64mg, 1/2 legumes 50mg.
Definition of Sports Drink:
Usually contain carbohydrates & electrolytes intended to refuel.
I recommend coconut water. You can add stevia to it if you want it sweeter.
Definition of Energy drink:
Usually contain caffeine and/or other stimulants as ingredients.
The American Academy of pediatrics recommends children under the age of 12 years consume no caffeinated beverages.
