Drinking water or sports drinks for young athletes before, during, and after activities is vital since children and pre-teens have different fluid needs than adults or teenagers.
Surprisingly, the most significant aspect of teenage athletes’ diet is how much they drink rather than eat. As a parent or coach, ensure your children are protected from heat illness by following suggested sports hydration requirements. Young athletes must consume fluids before, during, and after activity to avoid dehydrating. Fluids containing salt (i.e., sports drinks) have been proven to boost voluntary drinking by 90% and avoid dehydration in children compared to plain water.
Sports Drinks Vs. Water
Our children’s practices and games are frequently accompanied by sports and other sugary drinks such as juice and soda. Most youngsters demand refreshments during and after their game, whether they play soccer, basketball, or volleyball. Many teams even take turns each week, allowing parents to purchase refreshments for the entire squad.
Sports drinks for young athletes contain nutrients such as sugar, electrolytes, and minerals vital to replace after hard activity, but what does that entail? It is classified as vigorous exercise when you exercise lasting more than an hour in hot or humid weather.
Sports drinks can be beneficial before, during, and after physical activity, but young athletes should only take them for training and competition. Sports drinks for young athletes contain calories, and drinking too many of them might detract from a healthy diet. Don’t let sports drinks take the place of other healthy beverages throughout the day.
Water is the greatest option if an athlete gets thirsty in between meals it is also the greatest option for most youngsters when it comes to rehydrating. Water has no added sugar and can replace fluids lost during physical activity. Electrolytes and minerals come from our food and are rarely rarely unless we participate in vigorous exercise.
What Is The Difference Between Sports And Energy Drinks?
Sports drinks, vitamin waters, and caffeinated drinks are all examples of sports drinks and energy drinks. They all include substances that claim to “do” something extra, such as raising energy and alertness, improving nutrition, or improving athletic performance. However, most children, including athletes, only require simple water to be hydrated.
What Are The Different Types Of Sports And Energy Drinks?
- Sports Beverages
Sports drinks may be beneficial to young athletes and teenagers who:
- Engage in rigorous physical activity that lasts more than an hour, such as long-distance running and biking.
- Participate in high-intensity sports like soccer, basketball, or hockey.
Carbohydrates (sugar) in these drinks can give an instant energy supply when consumed by the body’s reserves. Electrolytes such as salt and potassium, which the body loses through sweat, are also found in sports drinks. These help muscles operate properly and check the body’s fluid levels.
Casual athletes, on the other hand, do not require sports beverages. The majority of children only require simple water.
- Vitamin Waters
These beverages, often known as fitness or enhanced waters, come in various flavors and combinations of vitamins and minerals. Sugar, artificial sweeteners, caffeine, and herbal substances are possible additives.
Vitamin drinks may be a quick approach to supplementing a child’s nutrition. However, children should obtain these nutrients through nutritious meals and snacks. Furthermore, these drinks may contain excessive vitamins and minerals, especially if children already take a regular multivitamin. Additionally, getting more vitamins and minerals than the recommended daily dose can harm children’s health.
- Energy drinks
Middle- and high-school pupils are big fans of energy drinks. Energy drinks are sometimes labeled as unsuitable for children. While others are sold to youngsters as young as four, promising energy, nutrition, and improved sports performance.
Most energy drinks are high in sugar and caffeine, with caffeine levels ranging from 1 to 3 cups of coffee. Too much sugar can put children on the fast track to the dentist’s office and contribute to weight gain. Caffeine abuse has its own set of issues, especially in younger children.
Caffeine overdose can lead to:
- unable to concentrate
- sleeping problems
- peeing frequently
- anxiousness and agitation
- stomach ache
- headaches
It can cause dangerous side effects in certain children, including fast or irregular heartbeats, high blood pressure, hallucinations, and seizures.
What Should Children Consume?
Drinking water before, during, and after sports will keep most children hydrated. A sports drink with sugar and electrolytes may benefit some athletes who exercise for lengthy periods of extremely hot temperatures.
Children should avoid energy drinks. Instead, children and teenagers who participate in sports can enhance their skills through practice and hard effort. They will benefit from these lessons and principles on and off the field.
Final Thought
As parents, it is our responsibility to provide drinks for our children to rehydrate at sporting events, and the best option is always water. Solutions are available for youngsters who still want a tasty sweet taste in their drink. Low-sugar drinks include no more than 3 grams of sugar per 8 oz. Fun low-sugar beverages are also a possible alternative.
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