Nutrition

Sweating results in the loss of both electrolytes (particularly sodium) and water. Orange juice, moderate salting of food in the diet, and sports drinks help replace electrolytes such as sodium, potassium, and chloride lost during sports. 

A number of studies in recent years have shown that sports drinks re-hydrate kids who are active in the heat better than water. Given a choice, kids will drink a lot more of a sports drink than of a glass of water. An oft-cited 1999 study in the Journal of Applied Physiology reported that drinking a properly formulated sports drink with carbohydrates and electrolytes (sodium and potassium) increased fluid intake by nearly one-third (32%) compared to water. Because they taste better than water, sports drinks encouraged kids to keep drinking until their fluid needs were met.

For proper hydration, youth athletes need to drink fluids before, during and after sports, on a schedule, not just when they are thirsty.

Athletes who exercise in hot or humid weather are prone to heat illnesses.  Here are the signs and symptoms of and treatment for the three kinds of heat illness: heat cramps, heat exhaustion or heat
stroke.

Surprising as it may seem the most important part of an athlete's diet isn't what he eats, it is what and how much he drinks. Hydration before, during and after exercise is especially important for pre-adolescent children because they have special fluid needs compared to adults, or even teenagers. As a parent or coach, here are the precautions you should take to prevent heat illnesses in exercising children and making sure they drink enough fluids.

Eating at fast-food restaurants is common among players in travel sports programs, especially at multi-game tournaments.  But while many fast food meals are high in fat, they can be part of a sports-active child's healthy diet as long as parents follow some simple guidelines.

If you have a child playing winter sports, chances are your calendar is already chock full of regular season and holiday tournaments.  A new study shows that nutrition often takes a back seat to convenience during tournament play.  But it doesn't have to be that way. Here are some strategies to help parents make healthy choices at fast food, family-style and ethnic restaurants, and grocery and convenience stores when traveling for sports this winter.