WATER, THE DRINK OF CHOICE!
Water and the importance of Hydration for Peak Performance in School and Sports…..on the Job too for parents!
Adequate water intake is necessary to replace the fluids lost throughout the day, through breathing, perspiration and excretion. As human beings we need to consume WATER, at least 6-8 eight ounce glasses each day. Latest research indicates that we should consume half of our body weight in ounces. For example a 50 lb child would need 25 ounces of water per day. (A 500 mL bottle of water contains 16 ounces of water) When we say water, we are talking about plain water, not just liquids such as juices, sodas or sport drinks, just old fashioned water. Add caffeine (hidden in many sport and energy drinks) as well as coffee and tea and you need to add another 250mL of water to compensate for the dehydrating effect of the caffeine.
The human body is approximately 75% water and 25% solid matter. Much of the brain tissue is water; some research indicates as much as 85%. We often mistake dehydration and the thirst sensation as hunger. When we experience a drop in water levels in our body we often experience fatigue and lack of energy. Children often become lethargic in the classroom due to lack of hydration in their bodies. Our response then is to go for the caffeine or quick pick me up which includes sugar. Children are picking up on our bad habits and reaching for the same quick fix to their hunger or listlessness. Try drinking water the next time you feel sluggish and tired before adding sugars and caffeine to your system. You will be doing you and your children a favour!!!
By the time we experience THIRST, we are already dehydrated. For peak mental acuity and athletic performance we need to remain hydrated at all times. Children have not developed an adequate thirst drive and therefore must be given the opportunity to have drink breaks. By the time a child has the sensation of thirst and eagerly rushes to the water fountain, they are already dehydrated. When you are dehydrated, even a little, studies have shown that our ability to focus as well as our energy level drops. It is difficult to concentrate and perform when one is dehydrated. Therefore, it is important to send your child off to school with WATER as well as other beverages.
When participating in sports it is critical to remain hydrated and the easiest way is to drink 500ml of WATER prior to the start of practice or game. Sip water every 10-15 minutes during the game or practice and consume 500ml after the
game or practice. Children need to return to WATER as the main source of hydration.
WHAT ABOUT SPORT DRINKS?
Advertising, bright artificial colors and sweet taste has led to the billion dollar industry of “Sports Drinks”. Drinks high in sugar content can cause cramping and are not recommended. There is no nutritional value in a commercial sport drink aside from making electrolytes easily available. Artificial coloring, refined sugars and artificial flavourings do nothing but add more chemicals to the developing child athlete. When participating in extreme endurance events, for example, 3 soccer games in one hot, humid summer day, drinks containing electrolytes and carbohydrates maybe needed. But for a normal practice or game WATER is always the best choice. You can make your own version of a homemade sport drink as an easy and healthy solution to providing electrolytes to the young athlete. Always keep in mind that electrolytes are easily obtained through the proper consumption of fruits.
HEALTHY SPORTS DRINKS FOR THE ATHLETE
There are a couple of alternatives that you can make for yourself, your children and the team.
Sport drinks are conceptually a good idea and to be used in extreme conditions. Here are few tips on a NATURAL way to make your own drinks that will include the essential electrolytes and simple carbohydrates. In many tropical and subtropical parts of the world, coconut water has been used for centuries; the Brazilian Soccer team has used coconut water for several decades.
Coconut Milk .....the South American Way
To have some fun with the children, open a fresh coconut, add the liquid to water. Using 1/3 fresh coconut milk to 2/3 parts water.
The coconut meat can be removed, placed in a blender add water to make a the liquid of an easily drinkable consistency.
Sports Drink that have a Kick!
500 ML
1-2 teaspoons of maple syrup or honey
2 ounces of orange juice, or juice of a fresh lemon or lime
Pinch of sea salt (when extreme exertion is required in hot weather)
QUICK TIPS TO ADD MORE WATER TO YOUR DAILY ROUTINE
- Carry water with you all day. Encourage the children to have a bottle in their back pack!
- Eat fruits and vegetables that contain a lot of water; celery, watermelon, carrots
- Set goals for yourself and your children, keep a chart on the refrigerator, check off each time you have a drink of water