If you have children, you most certainly have a trail of half-used water bottles lying around the house, especially in their rooms. It doesn’t matter how many reusable water bottles you have either. Those wind up getting lost or coming home from school and practice almost full. Getting kids to stay hydrated is a daily battle in many households. Hydration is important for everyone, but children tend to dehydrate faster.
Now, if your kiddos play sports, hydration is even more vital. Dehydration can increase the risk of injuries on the field and lead to cramps, exhaustion, and even heat stroke. Understanding how to keep kids hydrated before and after the big game (or practice) is often a major issue. Kids just love those sports drinks, but are they really the best source of hydration for your budding young athletes? After all, some of those drinks do turn your child’s teeth and lips pretty colors. So, what are the best ways to help your kids stay hydrated on and off the field?
How to keep kids hydrated
Popular sports drinks are certainly OK in a pinch or once in a while. The problem with most major sports drinks is the high sugar and calorie content as well as added caffeine. Most of the calories come from sugar. All that extra sugar on top of the dyes isn’t the best for the body or the teeth. Turns out the higher sugar content can also interfere with the much-needed absorption of liquid by the body.
Of course, kids love the sports drinks and oftentimes they’re handed out after games. If you’re kids want to partake, it’s a good idea to water down the sports drinks with you guessed it, water. Sports drinks can be pricey, too. So, instead try these sources of hydration that are healthier for the body.
Water
Kids may not love it, but water is the way to go when it comes to keeping athletes of all ages hydrated. So, the best thing to put in those water bottles for practice and games is water. The time to hydrate though isn’t necessarily when the whistle blows. Kids should be keeping their hydration up every day, but more so in the days and hours leading up to the big game or race.
Fruits
Getting kids and teens to drink enough water is always a challenge, but hydration can come from other sources, too. Fruits are a tasty way to help keep kids hydrated. Watermelon, grapes, strawberries, cherries, blueberries, oranges, cantaloupe, mangos, and apples are high in water content. They’re also fruits most kids won’t turn their noses up at. Adding high-content fruit into your kid’s diet is a tasty way to up their hydration.
Vegetables
Now these might not be a kid favorite, but veggies are another way to get more water into your young athlete. Cucumbers, celery, tomatoes, and lettuce are simple vegetables kids might eat. Other veggies high in water content are asparagus, green peppers, bok choy, radishes, and zucchini.
Smoothies
If your kiddo enjoys smoothies, adding one to the weekly diet is a healthy and hydrating option. Of course, kids aren’t going to drink a smoothie on the sideline, but it makes for a hydrating breakfast before a game or a refreshing drink after practice.
Flavored water
Water can be boring. As adults, we know that. We don’t always reach for water because it’s not packed with flavor. Kids and teens are the same way. Adding flavor to water is a wonderful way to jazz up a glass of water. Skip the premade flavor packs. Those can be just as bad as sports drinks. Instead, add a lemon or lime slice to a glass or sports bottle filled with water. Depending on your child, you can also try strawberry, orange, or even pineapple infused water.
Skip the protein shakes after games and practice
Teens are obsessed with drinking protein shakes after practice. Not only are protein shakes expensive, but they’re also processed and not necessarily filled with the healthiest ingredients. A punch of protein is a good choice after a tough practice or game. Instead of protein shakes, though, have kids and teens opt for a glass of chocolate milk. Chocolate may not be marketed as a go-to post-workout drink, but it’s actually a great choice. Chocolate milk packs protein and carbohydrates, which are important after grueling workouts or games.
Everyone needs to stay hydrated, but it’s even more important for children. Hydration is a daily battle for parents, especially for those of young athletes. No matter how many times we fill up the water bottles, they almost always come back full. Kids may prefer those sports drinks, but the truth of the matter is that water is best. Sports drinks may be desirable but aren’t the healthiest choice when trying to figure out how to keep kids hydrated. Young athletes need to hydrate in the days and hours leading up to the big game, not just during it. Try these tips to help keep your sports-loving kids hydrated before and after the whistle blows.
