Youth sports are more popular and varied than ever, with kids participating in everything from soccer to ultimate frisbee. While the benefits of physical activity for children are well-known, a key factor that often gets overlooked is the importance of proper hydration.
Dehydration Can Set In Quickly
When any of us participates in physical activities, we lose fluids, especially when it occurs outdoors with sun, heat, and humidity. The American Academy of Pediatrics Committee on Sports Medicine recommends that young athletes take water breaks every 30 minutes whenever the heat index reaches 82 degrees or higher.
Youth athletes are more vulnerable to dehydration because their bodies do not cool down as efficiently. Young competitors sweat differently than adults. Their bodies produce more heat, but they sweat less. This means they work harder to cool down, like an engine without enough coolant.
Kids often don’t recognize the cues that their bodies are telling them they need water. By the time a child realizes they are thirsty, they may already be dehydrated. Even mild dehydration can lead to fatigue, muscle cramps, headaches, dizziness, slower reaction times, and decreased coordination.
Tips for Keeping Kids Hydrated
Proper hydration helps regulate body temperature, lubricate joints, transport nutrients to muscles and organs, and remove waste products. For growing bodies that are on the move, staying hydrated supports their overall health and function during and after physical activity.
- Encourage your child to drink water/fluids throughout the day, not just at practice or games.
- Make sure they have a refillable water bottle with them at school
- Have them bring larger or multiple water bottles to practice and games
- Remind them to take water breaks every 15-30 minutes during physical activity.
- Watch for signs of dehydration, including flushed cheeks, dry lips, irritability, and fatigue.
- After intense workouts or during hot and humid conditions, consider fluids that contain electrolytes.
- Avoid high-sugar, caffeinated, and energy drinks as they can cause sugar level crashes and act as diuretics.
The Connection Between Hydration Status and Chiropractic Health
What do hydration and chiropractic care have in common? Your muscles rely on adequate water levels to contract, and dehydrated muscles tire quickly and are prone to cramps and strains.
When your body has optimal spinal alignment, your nervous system can rapidly communicate between nerves that regulate thirst signals, so your hydration status and spinal health influence each other!
Chiropractic care can also address posture and muscle imbalances in growing bodies caused by repetitive sports motions. Receiving regular chiropractic adjustments may also help in preventing unwanted injuries that can sideline youth athletes.
Schedule a visit for chiropractic care at Vaida, and let Dr. Lydia and Dr. Katie keep your child’s spine aligned to support their very best selves on and off the court or field.