Summer camps can be a lot of fun and a chance for many children to take part in activities they have never done before. To keep it a safe and fun activity here are a few tips to keep in mind that help insure a great time.
1. Proper Shoes for the activity
2. Hydrate yourself
3. Eat regularly so you have enough energy for the activity.
4. Get plenty of sleep the night before.
Proper shoes for the activity.
If you are getting football, soccer or baseball cleats, be sure to get them far enough in advance so that you have time to break them in. If you get blisters from wearing them for 2-3 hours the first day of camp, you re going to be miserable.
Hydrate yourself.
Do not wait until you are driving up to the practice site to start drinking water. This heat in the summer is brutal. Start drinking water the night before and no caffeine either the day before or day of practice. The caffeine will dehydrate you and make it harder to sweat. Water is the best, but the sports drinks with lower levels of sugar are great as well.
Eat regularly so you have enough energy for the activity.
The summer is hard for most kids to eat regularly. During school, they have a set schedule of breakfast, lunch after school snack and then dinner. During the summer, the kids often sleep late, start to play games and realize it is 2:00 in the afternoon and they haven’t eaten yet. The kids need to eat at least 4 meals a day just to sustain the growth of their body. If they do not eat on a regular basis, they not only will not have enough energy for the activity but they risk injury because they also loose focus. If they have an afternoon activity, they should eat at least three times prior to the camp. Make sure they have something light, generally 200 calories within an hour of the camp. That will give them enough to get through the workout without getting a stomach ache.
Get plenty of sleep the night before the camp.
Summer is a prime time for staying up late and playing video games or talking to friends. If they do not have enough sleep the night before the camp, they risk not only wasting your money for the camp, but being around new kids can also open them up to catching colds and other illnesses when the bodies immune system is low.
So, follow the basics and your children can have a great and rewarding experience at this summers sports camps.
Yours in fitness,
Bob Davis
Founder - Strength of America, Inc
(480) 219-0868
www.strengthofamerica.us
strengthofamerica@cox.net
In my experience with soccer
Fluid Replacement
I agree, water should not be a timed issue, however, many kids do not follow the advice that is given regarding how often to eat and drink. For those coaches working with several kids at a time, knowing when to give drink breaks is a big problem. Those prepared generally need a drink every 12-15 minutes. The coach has a responsibility to keep the kids moving in camp so they can't leave them at the water cooler for a long time. The kids and parents need to step up and prepare for their activity.
I recommend to all of my athletes, whether they are going to a camp or practice, bring their own drink. At a large camp or practice, they might have trouble getting to the water before the break time is up.
I also recommend they bring a sports drink to practice, especially outside in the heat. Water is great during the day to prepare, but the sugar in the sports drink can make a big difference in their bodies being able to perform throughout the entire practice, especially if they have not eaten enough prior to the start of practice.
Thanks for your comments,
Bob Davis
Founder-Strength of America, Inc.
480-219-0868
www.strengthofamerica.us
strengthofamerica@cox.net