Sunday, September 2, 2012
Saturday, September 1, 2012
Fluids: Wetter is Better
Taking in enough water and other fluids is key to good sport performance. Water helps to cool the body during sport and also transports nutrients through the body.
Children have relatively high fluid needs. For example, nine- to 13-year-old children who are not overly active at least 2.1 to 2.4 litres of fluid each day. Active children will need more than these amounts.
Children don’t always know that they are thirsty. As a result, they may not take in enough water. Intense physical activity can also blunt or tone down feelings of thirst, making it especially challenging for active children to drink enough.
Fight dehydration (or a lack of fluid) by encouraging your child to drink water before during and after sport.
Give your children a water bottle to sip from when they are not active.Encourage your children to bring a water bottle to all exercise or sporting activities. Remind them to take a break every 10 to 15 minutes when they’re exercising to drink. Make sure that water is available after games or practices.
Water works! Plain, cool water is the best source of fluid during sports or other activities that last less than one hour.Fluid replacement beverages or sport drinks can be used during intense sports or activities that last more than one hour. Keep in mind that these drinks are high in sugar and shouldn’t be offered when your child is not active.
Discuss the symptoms of dehydration (or lack of fluid) with your child. Common symptoms include headache, fatigue, thirst, nausea, vomiting, chills and feeling faint.
If your child has these symptoms, he or she should tell the coach and stop playing or exercising.