Children have special fluid needs compared to adults, and kids are more likely to suffer from dehydration when exercising in the heat! Make sure you a drink plenty of healthy liquids when you are have fun playing on the court! A few drinks that will help prevent fatigue and dehydration:
- Water, water, water!
- Sports drinks that are low in sugar and carbohydrates (Tip: Mix Gatorade with water to decrease sugar intake while still drinking electrolytes from the sports drink!)
2. EAT A GOOD PRE EXERCISE MEAL!
A pre exercise meal is important to prevent hunger and to supply energy to athletes’ working muscles. Focus on carbs, moderate protein, low-fat foods and fluids (pasta with veggies and chicken, fruit, milk, cereal, yogurt, toast, juice).
- CARBS = ENERGY Carbohydrates are the main energy source for exercise and the major fuel for the brain.
- PROTEIN = BUILDING BLOCK Protein plays a role in building muscle, fighting infection, and provides signals and controls for tissue growth and maintenance. – Examples: poultry, meat, fish, cheese, yogurt, milk and beans or legumes.
3. KEEP YOUR FUEL TANK FULL!
In addition to healthy meals, eat healthy snacks before and after exercise, pack high-carb, moderate protein, low-fat snacks (granola bars, pretzels, trail mix, fruit, peanut butter and crackers.)