It’s back-to-school time, and for many families that means sports! While physical recreation is lots of fun and a great outlet for kids’ energy and development, you also want to make sure that your child doesn’t get dehydrated. Children and most teenagers need more water, more often than adults. So, we’ve got a few important hydration tips for kids in this video from the Academy of Nutrition and Dietetics, as well as a few common sense tips so you can keep on having lots of good times this Fall.
Read on for important safety hydration tips for kids ⬇
Hydration Tips for Kids
Choose Water. Far too many sports drinks have high sugar content. In reality, most often children just need water. It’s cheap too! If you do choose a sports drink, select one that offers low-to-no sugar and states it will help to replace electrolytes. Watch out for other forms of added sugar/sweetener in the label and try to opt for unsweetened or a tinge of 100% fruit juice as the flavor whenever possible. And if your child isn’t a fan of plain water yet, you can just splash a bit of lemon into a reusable water bottle. Fort4fitness.org says “Strenuous activities that last more than one hour may warrant a sports drink.”
Every 15-20 Minutes. A very active child in warm weather should take a water break every 15-20 minutes.
Check with the Coach. Ask if there is a water break schedule in place and if an assistant coach is monitoring water intake to prevent heat exhaustion (or worse). As a parent, it is good to be aware of temperature and humidity levels to remind your son or daughter to take extra precautions and remind the coaching staff of the children’s hydration needs.
Says the National Athletic Trainers’ Association —
It should be easy for children to drink fluids during practice, and you should remind them to drink regularly. Fluid breaks should be scheduled for all practices and become more frequent as the heat and humidity levels rise.
Understand Why Kids Need More Fluid. This is a really helpful short video about why children have more hydration needs.