How To Stay Hydrated In The Heat

 

Children have a harder time cooling down during activity than adults, and the chances of them becoming dehydrated is a real problem- especially when fluids leave the body faster than they can be replaced. But what goes out must come back in. Hydrating before a game or practice is just as important as during it.

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Dehydrated Symptoms

  • Feeling faint
  • Headache
  • Fever
  • Intense thirst
  • Not urinating for many hours
  • Nausea
  • Vomiting
  • Breathing faster or deeper than normal
  • Skin numbness or tingling
  • Muscle spasms
  • Extreme tiredness

PRO TIP: If your child’s urine is a dark yellow color, resmling apple juice, it is time to rehydrate.

Teach it

Make hydration a habit

 

One of the best ways to keep your child hydrated is to get them in the habit of drinking fluids every 20 minutes during the course of activity and after it ends.

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When and how to hydrate

 

Before activity: Drink 16-24 fluid ounces of water 19-15 minutes before activity.

 

During Activity: Hydrate with an electrolyte-packed sports drink or water evert 15 to 20 minutes throughout play.

 

After Activity: Have your child drink chocolate milk as a post-workout snack to replenish nutrients lost during exercise.

 

Pro Tip: Pair a favorite sports drink with a healthy snack, and on busy days, plan ahead for additional hydration opportunities the night before an activity or with breakfast.