We’ve all heard the “eight glasses a day” advice for staying hydrated. We all lead genuinely different lives though, and it’s easy to forget to drink enough when things get busy. So what can we actually do to make sure our children are taking on enough fluid?
Being aware of your child’s hydration status, and knowing how to keep on top of it, is easier than you’d think and it genuinely matters for getting the most out of their performance.
Research into hydration in young athletes tells us children and adolescents don’t regulate their body temperature as well as adults do, particularly in hot weather. Children gain heat faster and seem to cope with it less well when training in the heat, while their sweating ability is also more limited than an adult’s. On a cold day, the reverse is true, they tend to lose heat faster too.
For most everyday activity, a sports drink isn’t necessary. However, for long, tough training sessions or competitions, a carbohydrate and electrolyte drink can genuinely help with recovery.
Dehydration can affect both performance and health. The goal after exercise is simple: restore the fluid balance you’ve lost before the next session comes around.
Quick tips
Carry a water bottle. Possibly the easiest thing you can do. Reusable 500ml bottles are available pretty much everywhere now, so whether your child’s at school, heading to training, or just out with friends, a humble water bottle shouldn’t be underestimated.
Check the colour. Your child can monitor their own hydration simply by looking at the colour of their urine. Dark yellow generally points to dehydration. Pale and close to clear usually means they’re well hydrated, and it’s worth keeping on top of it through the rest of the day.
Little and often. It’s far wiser to sip regularly than to gulp down a large amount in one go. That’s really where the “eight glasses a day” idea comes from. Imagine draining a 500ml bottle in one go, then having nothing for the next two hours, you’ll have hydrated yourself in the moment, but you could easily be dehydrated again well before your next drink. Little and often is the better habit to build.
Drinking cool fluids, both water and milk both work well in the right amounts before, during and after sport is genuinely beneficial for young athletes. Keep an eye on the colour, aim for pale and close to clear, and you’re doing it right.
Happy hydrating!
