2. Keeping Kids Hydrated
A number of factors place young athletes at an increased risk for dehydration and various heat illnesses. First, the higher energy expenditure of young athletes means that they produce more metabolic heat. In addition, young athletes don’t sweat as efficiently as older athletes and thus cannot cool their bodies as effectively. Finally, young athletes are not as diligent about drinking fluids and their body core temperature during dehydration tends to increase faster. For these reasons it is essential that young athletes be encouraged to drink frequently even when they are not thirsty.
Research studies have shown that providing a cooled and flavored beverage produces greater fluid consumption among children and helps prevent dehydration. Parents should make sure that athletes arrive at practice sessions, games or competitions fully hydrated. Coaches should enforce drink “pauses” every 15-20 minutes even when athletes do not feel thirsty. Parents, coaches and the athletes themselves should watch for the “warning signs of dehydration”:
- Thirst
- Irritability
- Headache
- Weakness
- Dizziness
- Cramps
- Nausea
- Decreased performance
The American College of Sports Medicine (ACSM) provides the following guidelines for the maintenance of optimal hydration:
- Before Exercise: 16 - 20 full ounces within the 2 hour period prior to exercise
- During Exercise: 4 - 6 full ounces
- Post Exercise: replace 24 full ounces for every one pound of body weight lost during exercise.
Quick sports beverage that can be prepared at home are:
At $0.24 per 8 ounce serving, they are economical and delicious drinks to keep young athletes hydrated.