Besides a high-energy diet and plenty of water, sporty children need extra protection from the sun and regular downtime in order to stay in tip-top health, say our experts.
Make sure they are adequately hydrated
It’s important for your children to be well hydrated, especially if they spend a lot of time in the sun.
Dehydration is common among kids because most children don’t recognize the early signs of thirst and don’t drink enough water, to begin with, says Pooja Vig, a certified functional medicine nutritionist at The Nutrition Clinic.
Even slight dehydration can make them irritable, prone to fatigue, headaches, and dry skin, as well as poor concentration and mental performance.
“Water is essential for most physiological processes and also to rid the body of waste,” says Pooja.
“Remind your kids to sip on water regularly throughout the day, more often if they’re outdoors in the sun.
“Kids aged four to eight years need 1 to 1.5 liters a day; those aged nine to 13-year-olds, between 1.5 and 1.7 liters; and kids 13 and older, about two liters.”
Bonnie Rogers, a functional medicine certified health coach at The Nutrition Clinic says that if your children turn their noses up at plain water, add berries, pineapple chunks or kiwi slices to make it more palatable.
Alternatively, give them coconut water, served as is or diluted with water to reduce the sugar content.
“Limit your kids’ intake of juices and sports or energy drinks, otherwise they’ll get used to the taste,” Bonnie adds.
Some of these are packed with sugar – up to 10 teaspoons per serving – despite having labels like “healthy”, “packed with vitamins and minerals” and “contains only natural sugars”.
Feed them well so that they perform well
Physically active children need foods that not only give them energy but also keep them feeling full for longer.
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