No Sweat
The American Academy of Pediatrics (AAP) recommends that children drink six glasses of water on an average day. During activity, however, your child can lose up to a half-liter of fluid per hour. The AAP suggests about 5 ounces (or two kid-size gulps) of water or a sports drink every 20 minutes for an 88-pound child. Kids and teens weighing about 132 pounds should drink 9 ounces.
Be Ahead of the Game
Three studies by the University of Connecticut found that more than half of the children at sports camps were significantly dehydrated despite the availability of water and sports drinks and the encouragement to drink liquids.
Get your child in the habit early on by scheduling frequent beverage breaks during activity, about every 20 minutes or so in hot weather. Another tactic in keeping kids well hydrated is to make a healthy beverage and snack part of the after-activity celebration or cool down. Toast the efforts or success of the team to encourage your little athletes to drink the necessary quantities for good health.
You Can Bring a Child to the Water…
Studies have shown that children routinely prefer flavored beverages to plain water and will drink up to 90 percent more when it is offered to them. Sports drinks also replace electrolytes lost from the body through sweating. Such beverages should be limited to use during athletic competitions or active play on a hot day, as they are generally high in carbohydrates and calories. Hydrating can include beverages and foods besides water, such as 100% fruit juice and low fat milk. However, if your goal is weight loss you should avoid soda, juice and sport drinks that are high in calories. Sports drinks were designed for elite athletes who need to replenish calories and electrolytes quickly.
Children can also quench their thirst and keep cool with ice pops. Make your own by mixing 100 percent juice with water. Or offer fruits with a high water content, like melons, peaches, and grapes; the vitamins and minerals are a bonus!
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