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Active kids need to be kept hydrated
Sudbury Star (ON), Wed 27 Feb 2008, Amanda Cividino
Are sport drink beverages really the best bet to keep your child healthy and hydrated? Not necessarily.
Sports drinks are best-suited for people participating in high-intensity physical activity for longer than 60 minutes. Children do not need the extra sodium, potassium and added sugars that sports drinks provide. In fact, a 591-mL sports drink can contain as much as seven teaspoons of sugar and little in the way of vitamins and minerals.
Energy drinks are also gaining popularity. However, they are not recommended for children. They contain caffeine, herbs and sometimes other supplements, whose long-term effects on children are not known. These drinks will not give your child the extra "energy" to participate in sports or other activities and can lead to dehydration. Energy drinks should not be consumed before, during or after physical activity.
So, what could you send with your children as they head out that door to practice? Canada's Food Guide recommends water as the beverage of choice when it comes to quenching thirst and staying hydrated. For kids participating in organized sports, give them a reusable, labelled water bottle. Remember to keep it clean by rinsing it with soap and water between uses.
Milk and 100 per cent fruit or vegetable juices are also healthy choices. These have a high water content and will also hydrate children.
Here are some other tips to ensure your child stays healthy and hydrated: Supplement regular water breaks with orange slices, watermelon, or popsicle moulds filled with 100 per cent fruit juice or chocolate milk. In addition to being a tasty snack, they also provide essential vitamins and minerals needed for healthy growth and development. Choose 100 per cent fruit juice. Look for words such as unsweetened, pure fruit juice from concentrate, or no artificial flavours or colours added. Avoid drinks that have the words drink, -ade, punch, beverage, or cocktail on the package. These drinks have little or no nutritional value. Check the ingredient list. Ingredients ending in -ose, such as fructose, glucose, or sucrose, means sugar has been added.
Children need to get at least 90 minutes of physical activity a day. Providing healthy drink choices and making sure they drink enough fluids will help prevent your active youngsters from overheating.
Amanda Cividino is a dietetic intern at the Sudbury and District Health Unit.
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