Children and adolescents don’t sweat as much as adults becasue their sweat glads haven't fully matured therefore they don’t cool their bodies down via heat evaporation which is how adults cool themselves.
This means…children and adolescents don’t need a lot of electrolyte fluids (sports drinks) because they aren’t losing large amounts of sodium (salt) from sweating.
Instead children and adolescents produce more heat (per kg of body weight) compared to an adult.
This means…children and adolescents need to be better at cooling themselves. Reducing your core body temperature with cold fluids on hot days is just as important as good hydration
If you know the weather is going to be hot then you need to drink more fluids throughout the day
Water is your best choice
You may need to pack another drink bottle in your bag to remind you to drink more
TAKE YOUR OWN DRINK BOTTLE TO TRAININGS! This is especially important for your gym sessions.
Make sure you keep your drink bottles full throughout the day AS WELL AS AT TRAINING
Sports drinks are full of sugar (1 bottle of Powerade has 12tsp sugar). Avoid sugary drinks unless you are using a sports drink on a Game Day
Keeping your body cool is the best method to help with heat regulation and hydration
Freeze your water bottles overnight. The colder you can have your water the better
Add ice cubes to your drink bottles before training and sip on this
Sucking on ice cubes can also be a useful way to help with body cooling
Drinking too much water in large volumes doesn’t hydrate you. It skips past all the vital organs, muscles and brain and heads straight to the kidneys where you pee it out.
Sip on your water, don’t guzzle it down!
Do turn up to training with a drink bottle. All players must have their own drink bottles for training sessions.
Do turn up to training hydrated and avoid trying to play catch-up with your nutrition
Do use water for training and competition. Icy cold water is best. Electrolyte drinks can be used on competition days and during tournaments. Avoid energy drinks (these can hinder rather than improve performance)
And thats how we help you athletes to EAT THRIVE AND PERFORM. Feel free to ask us any questions or contact us if you are needing help with your young athlete’s nutrition. Let us help make your life easier .
