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Here's what you need to know about electrolytes:

Electrolytes such as sodium, potassium, and chloride are necessary for:

• Maintaining fluid levels in the body

• Muscle contractions; and

• Nerve impulse transmission

• Sweating results in the loss of both electrolytes (particularly sodium) and water

• Water losses are proportionately greater than electrolyte losses, so the body's cells end up with a greater electrolyte concentration (this is the imbalance that is believed to lead to heat cramps)

• As the body becomes acclimated to the heat, the sodium content of sweat decreases

• Salt: Your child's regular diet should provide an abundance of salt. For instance, a 2-pound loss of sweat results in a loss of only 1 gram of sodium -- an amount easily replaced by moderate salting of food (one half teaspoon of salt).
  
  Recommendation: Do not give your child salt tablets

• Potassium: Replacing the small amount of potassium lost during exercise is easy. Orange juice, bananas and potatoes are all excellent sources of potassium. For instance, a large glass of orange juice will replace the potassium lost in about 4 pounds of sweat.
  
  Recommendation: Do not give your child potassium supplements: not only are they unnecessary, they can cause excessively high potassium levels in the blood, resulting in an abnormal heart rhythm.

Electrolyte deficits, particularly sodium, can occur under the following conditions:

• When acclimating to a hot environment (remember: children don't adjust as well to heat and have other special fluid needs)

• Following repeated workouts in hot weather

• During ultra-endurance events (50-mile runs, 100-mile cycling races,

Symptoms of low blood sodium (hyponatremia) include:

• Lethargy

• Muscle cramping

• Mental confusion

• Seizures

Low blood sodium is a rare condition (heat illnesses occur far more often), but can be fatal if left untreated.

Sports drinks containing sodium:

• Reduce the risk of hyponatremia

• Promote re-hydration following exercise by maintaining thirst (which keeps your child drinking) while delaying the production of urine. By contrast, drinking plain water eliminates thirst so your child stops drinking, and stimulates urine production.

• Encourage fluid intake because the sodium makes them taste better

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Article Updated August 27, 2007

 Dehydration: The Warning Signs
 Fluid Guidelines For Young Athletes
 Heat Illnesses: Symptoms And Treatment
 How To Ensure That Your Child Gets Adequate Fluids While Playing Sports
 NOAA Heat Index Chart
 Nutritional Needs Of Youth Athletes: An Overview
 Preventing Heat Illnesses In Youth Athletes
 Studies Show Sports Drinks Best For Young Athletes
 Ten Steps To Preventing Heat Stroke
 When To Modify Or Cancel Practices Because Of The Heat And/Or Humidity
 Why Children Have Special Fluid Needs

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