This article appears in the July/August edition of US Lacrosse Magazine, a digital-only publication available exclusively to US Lacrosse members. Join or renew today for access to this 96-page edition, which includes immersive and interactive features as well as video tips from professional players. Thank you for your support!

As a mother of lacrosse players and a runner myself, I make sure my family is well hydrated during our activities.

Water is the first step in hydration, but adding electrolytes to your water is critical for staying properly balanced and hydrated. 

What do I mean by properly balanced? Think of electrolytes and hydration as being united. Electrolytes are necessary for muscle and nerve function, body fluid balance and the functioning of your cardiac and digestive systems. The four major electrolytes that maintain the body’s fluid balance are sodium, potassium, magnesium and calcium. 

Sodium, the most important electrolyte for hydration, allows our cells to absorb the water that we drink. In fact, after air and water, salt (sodium chloride) is the third-most important ingredient for our bodies to function properly.

Drinking only water, especially when it’s hot outside, can actually be dangerous if sodium lost through sweat is not replaced. A serious condition called hyponatremia can occur, which is when there is too much water and not enough sodium in your bloodstream.

Below are some tips to help young athletes achieve better hydration during the summer lacrosse season:

PRE-HYDRATION 

Before being outside for the day, drink water and electrolytes. You can do this the night before and the morning of practice or competition.

HYDRATION 

During the day of practice or competition, drink plenty of water plus electrolytes to make sure electrolyte levels don’t decrease with sweat loss. 

REHYDRATION 

After a long day in the heat, it is important to replenish any electrolytes that were lost during the day. Again, water and electrolytes provide proper recovery from any sweat loss.  

My family uses Motive Pure for our electrolytes because it has zero sugar, mixes easily with water and is light enough to drink during activity. The1-ounce Minis are great for travel and competitions, and we use 32-ounce Pump Bottles at home for regular daily hydration. 

Stay safe and hydrated this summer!

Kelly Springer is a registered dietitian and the founder of Kelly’s Choice, a nutritional company that has been featured on PBS, Fox and ABC.