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Health & Fitness

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Hydration and fluids for beginning fall sport practices.

Power Fluids

With fall sport practices beginning soon make sure your children are well hydrated especially with the summer heat!

Like athletes of any age, children need plenty of refreshing fluids to stay well-hydrated. Fluids are critical to prevent overheating and to remove the wastes produced by active muscles. Being even slightly dehydrated can dramatically affect performance.

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  • Teach Children to Monitor Fluid Intake with a Quick Urine Check. Regular trips to the bathroom with basically clear, nearly odorless urine indicate good hydration. Not having to urinate or producing dark-yellow, strong-smelling urine means it’s time to drink more.
  • Make Sure Supply Keeps Up with Demand. Children need to drink at least six 8-ounce cups of water per day. Add another 8 ounces for every half hour of strenuous activity. Give kids a personalized water bottle to carry in the car, on the bus, at school and on the field.
  • Choose Beverages Wisely. Water is always a great, low-cost choice. For activities lasting less than an hour, water will usually provide optimal hydration. For longer activities or when children don’t drink enough water, diluted 100 percent fruit juice or sports drinks may increase their fluid intake. New research shows low-fat milk, including chocolate milk, may be one of the most effective beverages for muscle recovery after intense activity.
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