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Hydration and athletic performance
Dehydration Under normal conditions, we all lose some body water every day in our sweat, tears, urine, and stool. Water also evaporates from our skin and leaves the body as vapor when we breathe. We usually replace this body fluid and the salts it contains with the water and salts in our regular diet. Sometimes, however, kids lose abnormally large amounts of water and salts through vigorous physical activities such as multiple games during soccer tournaments, intensive practice on the field during hot weather. Signs of dehydration Yo - dry or sticky mouth
Preventing Dehydration
The best way to prevent dehydration is to make sure kids get plenty of fluids when they're physically active — they should consume more fluids than they lose (from sweating, for example). How you keep a child adequately hydrated can depend on the circumstances.
Thirst is not a good early indicator of dehydration. By the time a child feels thirsty, he or she may already be dehydrated. And thirst can be quenched before the necessary body fluids have been replaced. That's why kids should start drinking before thirst develops and consume additional fluids even after thirst is quenched. It's important for parents to learn to recognize the early signs of dehydration and to respond quickly if they develop. Younger infants and children should be watched very carefully because they're more likely to become dehydrated than older kids.
An older child who's mildly dehydrated due to overexertion will probably be thirsty and should be allowed to drink as much as he or she wants. Plain water is the best option for the first hour or two. After this, the child might need drinks containing sugar and electrolytes (salts) or regular food. Also, the child should rest in a cool, shaded environment until the lost fluid has been replaced. Once your child is rehydrated, you can resume a normal diet, which should include lots of complex carbohydrates (such as rice, potatoes, and whole-grain breads and cereals), lean meats, yogurt, fruits and vegetables, as well as the child's usual milk source (breast milk or formula for infants and full-strength cow's milk for older kids). But be sure to avoid fatty foods or foods high in simple sugars, such as juices and soft drinks. |
The importance of proper hydration to athletic performance cannot be underestimated. When you exercise, your body cools itself by sweating. 
u should watch for signs of dehydration, which can include:
Those who participate in sports or strenuous activities should also drink some extra fluid before the activity begins. They should also drink at regular intervals (every 20 minutes) during the course of the activity and after it ends. Ideally, sports practices and competitions should be scheduled for the early morning or late afternoon to avoid the hottest part of the day.
The goal in treating dehydration is to replace fluids to restore the levels of body fluids to normal. As with prevention, strategies may differ depending on the age of the child and the condition causing the dehydration.| Home Contact Us Privacy © 2008-2009 Spartacus 2000 Rep Soccer Team |