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| When the body is low in fluids because a
person is not drinking enough to replace what is lost through
sweat. Common warning signs of dehydration include: thirst, headache, dizziness, weakness, irritability, fatigue and nausea. | |
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Children who are in the “tween” years can lose up to a quart of sweat during two hours of activity on a hot day.1,2 |
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Children are more susceptible to heat illness than adults when active in hot weather.3 Why? |
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| – Children produce more metabolic heat per pound of body weight during exercise. They also have a reduced sweating capacity, which lessens their ability to lose heat through sweat evaporation.3 | |
| – Like adults, children frequently do not have the physiological drive to drink enough water to replenish fluid loss during prolonged exercise.4 | |
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Think of fluids as essential safety equipment for sports, like a bike helmet or shin guards—always pack a squeeze bottle for your child’s practice or game. |
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Leading health professional organizations recommend kids drink at regular intervals, not just when thirsty. By the time thirst kicks in, they’re likely already dehydrated. |
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Following a drinking schedule ensures that your children drink enough to stay hydrated without overdrinking.6 |  | |
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Kids should be well hydrated. For kids less than 90 lbs., it will help to drink 3-6 oz. of fluid one hour before activity. For kids more than 90 lbs., it will help to drink 6-12 oz. one hour before activity. | | |
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For kids less than 90 lbs., drink 3-5 oz. every 20
minutes. For kids more than 90 lbs., drink 6-9 oz. every 20 minutes. |
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Drink to make up for any remaining fluid loss if a body weight deficit exists. In general, kids weighing less than 90 lbs. may need to drink up to 8 oz. per 1/2 lb. of weight loss and kids more than 90 lbs. may need 12 oz. per 1/2 lb. of weight loss in the first hour after activity. Learn to drink for individual needs. One kid-size gulp equals about 1/2 oz. of fluid. | | |
A study that offered active kids (ages 9-12) plain water, flavored water and a sports drink showed that they drank 90% more of the sports drink and stayed better hydrated than when drinking plain water.7
| 1 | Iuliano, S. et al. Evaluation of the self-selected fluid intake practices by junior athletes during a simulated duathlon event. Int J Sports Nutr 8:10-23, 1998. |
| 2 | Meyer, F. et al. Sweat electrolyte loss during exercise in the heat: effects of gender and maturation. Med Sci Sports Exerc 24:776-781, 1992. |
| 3 | Bar-Or, O. Temperature regulation during exercise in children and adolescents. In: Gisolfi C, Lamb DR, eds. Perspectives in Exercise and Sports Medicine, II. Youth, Exercise and Sport. Indianapolis, IN: Benchmark Press; 1989, 335-367. |
| 4 | Rivera-Brown A., et al. Drink composition, voluntary drinking and fluid balance in exercising, trained, heat-acclimatized boys. J Appl Phys 86: 78-84, 1999. |
| 5 | Adapted from the 2000 National Athletic Trainers’ Association Position Statement: Fluid Replacement for Athletes, J Athletic Training 35(2): 212-224, 2000. |
| 6 | Adapted from the American Academy of Pediatrics Position Statement, Pediatrics 106: 158-159, 2000. |
| 7 | Wilk B. and Bar-Or, O. Effect of drink flavor and NaCl on voluntary drinking and hydration in boys exercising in the heat. J Appl Physiol, 80: 1112-1117, 1996. |
| 8 | Passe, D. et al. Impact of beverage acceptability on fluid intake during exercise. Appetite 35:219-225, 2000. |
| 9 | Epstein, Y. Exertional Heatstroke: Lessons we tend to forget. Am J Med Sports 2: 143-152, 2000. |
| 10 | Watts, S. Prevention and treatment of dehydration in athletes. Am J Med Sports 3:286-293, 2001. |
| * | Scientifically formulated sports drink: a sports drink containing 5-8% carbohydrates (14g per 8oz.), at least 100mg sodium, at least 28mg potassium, no carbonation and no caffeine. (Maughan & Murray Sports Drink. Basic Science And Practical Aspects. Boca Raton: CRC PRESS, 2001, pp. 197-224.) |
| ©2003 S-VC, Inc. | |
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While water is readily available to most kids, research shows active kids don’t always drink enough water to stay fully hydrated.7 | ||
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Juices have too many carbohydrates, so it takes longer for the fluid to be absorbed into the body. | |
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A scientifically formulated sports drink* helps kids stay better hydrated7 because it: | |
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- Replaces electrolytes active children lose through sweat, helping to maintain the right balance of fluids in the body;2 | |
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- Contains flavor and sodium to encourage drinking when active.7,8 | |
