The third part of our series on teenage athlete nutrition focuses exclusively on hydrating your teenage athlete. Proper hydration in your teen is incredibly important. Even the slightest bit of dehydration can result in vast declines in performance.

Understand hydration. It is key because too many of us blindly reach for traditional sports drinks for hydration, electrolyte replacement and energy. This can be a big mistake if you don’t know the scoop.

Conventional Sports Drinks …

• Contain 2/3 as much sugar as sodas. Sugar after exercise negatively affects insulin sensitivity—it may bring an initial boost of energy, but then causes a crash as the pancreas tries to balance out the toxic blood sugar spike.
• Are made with artificial colors, flavors and high fructose corn syrup (HFCS). Gatorade and its brethren are NOT healthy beverages. These ingredients promote ADHD, and contain synthetic ingredients that offer the body NO nutritional benefit.
• Are loaded with sodium – the bad kind – not to be confused with unprocessed sea salt, which contains 84 different minerals and trace minerals that your body needs for optimal function. A far better option is to simply add a small amount of natural, unprocessed sea salt to your water.

So, what are your hydration and electrolyte replacement options?

1. Water is always good, but won’t replace integral electrolytes and minerals.
2. Coconut Water is rich in B vitamins, trace minerals AND electrolytes, as well as potassium and magnesium.
3. Bananas are high in potassium, fiber and antioxidants.
4. Raisins are a great replacement for those “energy jelly beans” and GOO.
5. Clean Sports Drinks.

Wait, what is that, you say? A CLEAN sports drink???

Yes indeed! Say good bye to Gatorade. Enter Perform—our super-clean performance and recovery drink! It has a Tart Cherry-Pineapple flavor. It is powered with electrolytes, trace minerals, hydrating coconut water and lightly sweetened with local raw honey for flavor and stamina. Tart Cherry is important because this polyphenol-rich juice reduces oxidative stress, which if neglected promotes excess fatigue, tissue damage and slow recovery, The bromelain in pineapple works to reduce inflammation.

Hydrating your teenage athlete is a minefield, people. Lucky for you we’ve got you covered.

If you want to learn more about this and more GEM~my goodness, join us for our Day in the Life of a GEM counseling series. It is on in September.

Sparkle on!