Let the excitement, the laughter, and the war cries began as we approach another season of fall sports! Whether your athlete is in the football or soccer field, running cross country, hitting the ball in fall ball, tumbling and twirling in cheer, or marching in the band it is important to keep them fueled and ready for anything.
A healthy diet is an important part of daily life any time of year. However, when sports kick in and the weather is hot keeping up with proper hydration should become a focus of any family.
Hydration, Hydration, Hydration!
Athletes and active kids and teens need to hydrate often. This means whether your kids are on the field or have siblings playing on the sidelines the entire family needs to drink, drink, drink. When it comes to keeping youth hydrated and healthy water is enough. It is important to make sure your family is consuming water regularly. Drinking water does more than just hydrates us, it helps our body function normally. Helping to combat digestive issues, cognitive health, mood changes, and most importantly heat exhaustion.
Young athletes that are dehydrated might lose energy, strength, and coordination. If dehydration persists youth may find themselves at-risk for heat-related illnesses.
Thirst is often the first sign that it is time to consume more water. So how much water should athletes have and when? Water is good at any time of day. However, kids should drink water or milk before being physically active and every 15-20 minutes throughout activity or practice. Youth athletes should generally consume the following amounts per day:
Sports drinks can be used before or after 30 minutes of vigorous activity. But, parents should limit these drinks and focus on refueling kids with nutrient rich foods like whole wheat bread, granola bars, bananas, or proteins. Sugary, carbonated, and caffeinated drinks should be avoided before and after. Unfortunately, some young athletes believe caffeinated drinks and sports drinks will improve their performance however, this is not the case. According to UChicagoMed, consuming energy drinks before or after sporting events can contribute to symptoms like headaches, stomach aches, insomnia, heart palpitations, and hyperactivity. Other effects could include jitteriness and nervousness, trouble concentrating, and frequent urination. All symptoms that are less than desirable for the upcoming athlete during a game or practice.
Food Can Hydrate!
Food can be a great source of hydration on and off the field too! Most of us know that many whole foods contain minerals, vitamins, and fiber we need to stay healthy. But, did you know that our bodies get about 20% of the water we need from food! UCLA Health reminds us that any fruit or vegetable with more than 80% water is a great choice to encourage hydration and replenish! Foods that contain high levels of water include watermelon, strawberries, melons, cucumbers, celery, tomatoes, radishes, bell peppers, and cauliflower. All easy to prepare foods to have on hand for a quick snack on or off the field!
So this season, remember all it takes is water. Not only is water cost effective, but it is easy to find and a great life long healthy habit to develop for us and our youth!
Written By: Holly Bandy, Extension Educator, Family and Consumer Sciences Stark County
Reviewed By: Katie Schlagheck, Extension Educator, Family and Consumer Sciences Ottawa & Sandusky Counties
References
Anzilotti, A. W. (Ed.). (2019, March). Sports drinks and Energy Drinks (for teens) | nemours kidshealth. KidsHealth. https://kidshealth.org/en/teens/sports-energy-drinks.html#:~:text=Both%20sugar%20and%20caffeine%20can,jitteriness%20and%20nervousness
Healthy Hydration Campaign Toolkit. Home. (n.d.). https://www.aap.org/en/news-room/campaigns-and-toolkits/healthy-hydration/
Mangieri, H. (2018, July). Healthy Hydration for young athletes. https://www.nata.org/sites/default/files/healthy-hydration-for-young-athletes.pdf
Sentongo, T. (2023, March 1). What young athletes should eat before and after the game. UChicago Medicine. https://www.uchicagomedicine.org/forefront/pediatrics-articles/2023/march/what-young-athletes-should-eat-before-and-after-the-game
Uclahealth. (2022, June 17). 15 foods that help you stay hydrated. UCLA Health. https://www.uclahealth.org/news/article/15-food-that-help-you-stay-hydrated