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Eat Well, Play Better
Feeding Your Child Athlete
By Lisa Marie Metzler
"Water is the best fluid replacement, because the body quickly absorbs it," Walker says.
Children, especially younger ones, may not recognize their bodies' need for water. Encourage your children to drink before, during and after the game, whether they feel thirsty or not. A child can suffer from heat exhaustion, heat stroke or muscle cramps if not properly hydrated. "If the body is not well-hydrated, energy will go to regulating temperature instead of to the muscles and limit playing ability," Lair says.
Wendy Marquez of Greenlawn, N.Y., doesn't leave the house without a bottle of water, which she prefers to sports drinks. "Some of them have sugar, which really doesn't quench their thirst as well as plain water," she says.
If you do provide your child with a sports drink, be a label reader. Avoid buying drinks with high fructose corn syrup and highly refined sugars. According to Lair, sports drinks that are heavy in sweeteners actually contribute to dehydration in your children. For children who don't prefer the taste of plain water, Lair suggests diluting the sports drink by one half.
Occasionally, you may be tempted to treat or console (depending on the final score!) your child with a sugary treat after the game. Although this is OK from time to time, remember that your child will also need to recoup her energy stores too. "Continue to eat high-carbohydrate foods after the game or practice," Walker says. "A full meal may be better tolerated in the hours following a game rather than beforehand."
Proper hydration doesn't end at the game. Make sure your child drinks after the game too. Lair recommends a half liter after the game. With proper, daily nutrition and ample water consumption, your little superstar will play better and enjoy the game more.
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