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.

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.

One of the biggest nutritional challenges parents of youth athletes face is seeing that they eat properly away from home. But whether you are traveling to an all-day soccer tournament across town, or a two-week tournament in a foreign country, your child's nutritional needs don't have to suffer. There are plenty of ways you can ensure that your child will eat the kind of high carbohydrate, moderate protein, and low fat diet which studies show are necessary for optimal performance. Here are some strategies to use in making healthy choices at fast food, family-style and ethnic restaurants, and grocery and convenience stores.