Proper hydration is required before children exercise, and monitoring and replacing lost fluids are crucial to their athletic performance.

Knowing how to approximate their fluid needs during workout, recognizing the signs and symptoms of dehydration are vital to performing at their optimal best.

Signs of Dehydration

Nausea/Vomiting
Thirst
Cramping
Confusion
Weakness
Headache
Dizziness
Fatigue

HYPONATREMIA

This is a potentially fatal condition of low sodium levels. During long periods of exercise sodium levels are depleted and if not replenished can cause serious illness. Replenishing with electrolyte sports drinks or even a salty snack could abate the situation. Hypernatremia can also happen if you drink too much water. Water dilutes sodium content of the blood. Athletes should be cognascent of this increased risk and know the signs and symptoms.

Signs of Hypernatremia

Nausea
Confusion
Headache
Cramping
Loss of consciousness
Coma
Death

Sports drinks are a convenient way to replace water, carbohydrates and sodium losses that occur during and after exercising. If you’re worried about the sugar content,  here are a few ways you can make your own electrolyte drink.

1. ¼ cup of lemon juice, ¼ cup of lime juice, 1 tsp of salt, 1 whole orange squeezed, 1 liter of water and ice.
2. 2 cups of coconut water, 1 tsp of salt, 1 tsp of honey or stevia (natural sweetener), 1 liter of water.
3. 3 cups of unsweetened cranberry juice (100% juice), 5 cups water, ½ tsp salt, 2 tablespoons of maple syrup

The options are endless so be creative. Include your kids during the preparations! Below is another recipe for a recovery smoothie created by Sue of H2T.

Recovery Smoothie Recipe

2 ½ cups of fresh spinach
2 kiwis peeled
1 lime squeezed
1 cup of frozen mango
3 cups of water or coconut water
1 cup of lemonade
1 cup of ice
1 scoop of protein powder (optional)

Blend until the spinach and all other ingredients are blended. Yes it will be a lovely shade of H2T green. But it’s yummy and refreshing.

Stay Fit – Stay Healthy!