Back-to-school Sports Hydration

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Back-to-School sports are beneficial team activities for children and teens to participate in. Keeping your child well hydrated during sporting activities is important so they are able to perform their best and recover well.

On a daily basis, children/teens should drink 1/2 their body weight in ounces of water daily. During times of exercise, exertion, and heat, children/teens need even more fluid to stay well hydrated. In addition, with more extended or strenuous exercise, teens may need additional electrolytes in their fluids for replacement. However, for the average child participating in sports, water is adequate to replace lost fluids.

If additional electrolytes are needed for replacement, it is important to select a beverage that does not contain artificial sweeteners, colors/dyes or stimulants. Many sports drinks contain high amounts of refined sugars that exceed the American Heart Association (AHA) guideline for no more than 24 gm of sugar daily for children/teens. The high amounts of refined sugars can contribute to dental cavities, obesity, diabetes, heart disease, and negatively impact the immune system. Stimulants such as caffeine or other stimulants should also be avoided as they can cause anxiety, cardiac issues, irritability, poor decision making, and may become addictive.

​Are there alternatives to sports drinks that do not contain high amounts of refined sugars, artificial sweeteners, dyes, or colors? For children and teens safer hydration options would be unsweetened coconut water or purified water with a pinch of Himalayan Sea Salt. ​

In addition, there are several options for electrolyte replacement if your teen does need an occasional electrolyte replacement drink. Two possible healthier options would be Dynamic Hydrate or Electrolyte Forte. They do not contain artificial dyes or colors. Dynamic Hydrate is sweetened with stevia and Electrolyte Forte is sweetened with monk fruit extract. Dynamic Hydrate also contains additional B Vitamins. ​

Dynamic Hydrate comes in several flavor choices and is available at this NutriDyn link. Electrolyte Forte is watermelon flavor and is available at this Fullscript link.

Does your child or teen need additional health or wellness information? Contact Wellness 4 KIDS for a FREE Pediatric Wellness Discovery Call.