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Whether it's sports drinks or just nice cold water, don't
forget to drink!
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When the body is low in fluids
because a person is not drinking enough to replace what is lost through sweat.
Common warning signs of dehydration include: thirst, headache, dizziness, weakness,
irritability, fatigue and nausea. |
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Children who are in the “tween”
years can lose up to a quart of sweat during two hours of activity on a hot day.1,2
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Children are more susceptible to heat illness
than adults when active in hot weather.3 Why? |
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– Children produce more metabolic heat
per pound of body weight during exercise. They also have a reduced sweating capacity,
which lessens their ability to lose heat through sweat evaporation.3 |
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– Like adults, children frequently do
not have the physiological drive to drink enough water to replenish fluid loss during
prolonged exercise.4 |
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Think of fluids as essential safety equipment
for sports, like a bike helmet or shin guards—always pack a squeeze bottle for your
child’s practice or game. |
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Leading health professional organizations
recommend kids drink at regular intervals, not just when thirsty. By the time thirst kicks
in, they’re likely already dehydrated. |
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Following a drinking
schedule ensures that your children drink enough to stay hydrated without overdrinking.6 |
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Kids should be well hydrated. For
kids less than 90 lbs., it will help to drink 3-6 oz. of fluid one hour before activity.
For kids more than 90 lbs., it will help to drink 6-12 oz. one hour before activity. |
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For kids less than 90 lbs., drink
3-5 oz. every 20 minutes.
For kids more than 90 lbs., drink 6-9 oz. every 20 minutes. |
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Drink to make up for any
remaining fluid loss if a body weight deficit exists. In general, kids weighing less than
90 lbs. may need to drink up to 8 oz. per 1/2 lb. of weight loss and kids more than 90
lbs. may need 12 oz. per 1/2 lb. of weight loss in the first hour after activity. Learn to
drink for individual needs. One kid-size gulp equals about 1/2 oz. of fluid. |
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 A study that offered active kids (ages 9-12) plain water,
flavored water and a sports drink showed that they drank 90% more of the sports drink and
stayed better hydrated than when drinking plain water.7
| 1 |
Iuliano, S. et al.
Evaluation of the self-selected fluid intake practices by junior athletes during a
simulated duathlon event. Int J Sports Nutr 8:10-23, 1998. |
| 2 |
Meyer, F. et
al. Sweat electrolyte loss during exercise in the heat: effects of gender and maturation.
Med Sci Sports Exerc 24:776-781, 1992. |
| 3 |
Bar-Or, O. Temperature
regulation during exercise in children and adolescents. In: Gisolfi C, Lamb DR, eds.
Perspectives in Exercise and Sports Medicine, II. Youth, Exercise and Sport. Indianapolis,
IN: Benchmark Press; 1989, 335-367. |
| 4 |
Rivera-Brown A., et al.
Drink composition, voluntary drinking and fluid balance in exercising, trained,
heat-acclimatized boys. J Appl Phys 86: 78-84, 1999. |
| 5 |
Adapted from the 2000
National Athletic Trainers’ Association Position Statement: Fluid Replacement for
Athletes, J Athletic Training 35(2): 212-224, 2000. |
| 6 |
Adapted from the
American Academy of Pediatrics Position Statement, Pediatrics 106: 158-159, 2000. |
| 7 |
Wilk B. and Bar-Or, O.
Effect of drink flavor and NaCl on voluntary drinking and hydration in boys exercising in
the heat. J Appl Physiol, 80: 1112-1117, 1996. |
| 8 |
Passe, D. et al. Impact
of beverage acceptability on fluid intake during exercise. Appetite 35:219-225, 2000. |
| 9 |
Epstein, Y. Exertional
Heatstroke: Lessons we tend to forget. Am J Med Sports 2: 143-152, 2000. |
| 10 |
Watts, S. Prevention and
treatment of dehydration in athletes. Am J Med Sports 3:286-293, 2001. |
| * |
Scientifically
formulated sports drink: a sports drink containing 5-8% carbohydrates (14g per 8oz.), at
least 100mg sodium, at least 28mg potassium, no carbonation and no caffeine. (Maughan
& Murray Sports Drink. Basic Science And Practical Aspects. Boca Raton: CRC PRESS,
2001, pp. 197-224.) |
| ©2003 S-VC,
Inc. |
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