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Keeping an Active Child Hydrated and Healthy

What Children Should Do to Prevent Dehydration

 

• Drink water or sports drinks. Water is fine, but a flavored beverage may be preferable because children may drink more of it, according to the American Academy of Pediatrics (AAP). Fruit juice may be fine for kids participating in lighter activity, but sports drinks are better for the more active child, says Steven Parker, MD, co-author of the 1998 edition of Dr. Spock's Baby and Child Care.
• Be prepared. Before training and competitions, children should be well-hydrated.
• Get on schedule. Active or athletic children should drink fluids on a regular basis. Create a "fluid schedule" in which your child drinks a certain amount of fluids before, during, and after practices, games, and competitions. Children should drink more if they are working out in hot, humid, sunny conditions, or if they sweat heavily.

 

Steps to Take During Sports Activities

 

• Drink early. By the time a child is thirsty, he or she is already dehydrated.
• Drink enough. The American Academy of Pediatrics suggests that a child weighing about 88 pounds drink five ounces of cold tap water or a flavored beverage every 20 minutes. Children and teens weighing 132 pounds should drink nine ounces of cold tap water or a flavored beverage like a sports drink every 20 minutes. One ounce typically equals two kid-size gulps.
• What to avoid: dehydrating beverages such as caffeinated beverages (sodas, iced tea).

 

Reviewed by Charlotte E. Grayson, MD.

 

Published June 2004.