1 | 2

• Children have special fluid needs. Compared to adults, kids are more likely to suffer a heat illness when exercising in the heat.

• Give your kids a sports drink to prevent fatigue and dehydration.

• Studies show that lightly sweetened, flavored, non-carbonated beverages such as sports drinks do a better job than water of preventing dehydration.

• Have your kids drink according to a schedule. Give kids a squeeze bottle and have them drink 5 to 9 ounces ever 20 minutes to keep hydrated.

• Weigh kids before and after exercise to determine how much fluids they are losing during activity. After exercise have your child drink at least 24 ounces of a sports drink for every pound lost during exercise.

• The FDA does not regulate dietary supplements – there is no guarantee of purity, safety or effectiveness.

• What's in the bottle may do more harm than good.

• Don't risk your child's health!

• Help young muscles recover fast – have children eat and/or drink a high carbohydrate snack within 30 minutes after exercise

• Eat a high carbohydrate, moderate protein meal 1-2 hours later to continue with muscle recovery.

• A pre-exercise meal is important to prevent hunger and to supply energy to athletes' working muscles.

• The night before competition and 2 hours before exercise: focus on carbs, moderate protein, low-fat foods and fluids (pasta with veggies and chicken, fruit, milk, cereal, yogurt, toast, juice).

• Carbohydrates are the main energy source for exercise and the major fuel for the brain.

• Carbohydrates stores (glycogen) in the body are limited – kids must replenish carbohydrate stores every day.

• Top food sources: pasta, rice, breads, milk, yogurt, cereals, fruits and vegetables. For a list of high carbohydrate foods, click here

1 | 2

Back to Top

Suzanne Nelson is the head of Husky Sports Nutrition Services at the University of Washington and a nationally recognized sports nutritionist. She is co-author of Ultimate Sports Nutrition (2nd ed.)(Bull Publishing). For her full biography, click here. Have a question? You can email Dr. Nelson at Suzanne@MomsTeam.com.

Youth Sports Nutrition: An Overview
The Importance Of A High Carbohydrate Diet For Youth Athletes
A High-Carbohydrate Menu
A Days' Worth of Protein
Healthy Snacks For The Youth Athlete

Printer-friendly Version

Send MomsTeam Feedback