Nutrition
HYDRATED AND HEALTHY:
TIPS FOR SPORTS HYDRATION AND NUTRITION IN KIDS
Children need the right foods and drinks in order to enjoy sports and to perform well. Here are some helpful tips to keep your kids energetic and safe on the field.
DRINK FOR SAFETY
Children are at greater risk of dehydration with exercise than adults, especially in warm weather. Even mild dehydration can make kids feel unwell and perform poorly. Serious dehydration can be extremely dangerous, and is a major cause of sports-related illness.
ü Drinking before, during, and after exercising (even before thirst kicks in) is the best way to stay hydrated.
ü Water is usually the best choice. Water mixed with fruit juice or lemon slices is another refreshing drink.
ü Sports drinks are rarely necessary and typically have a lot of sugar and calories.
ü Likewise, avoid sodas and caffeinated beverages.
EAT FOR ENERGY
In order to feel good and to perform their best, kids need energy from food. Eating healthy meals during the days before a practice or game maintains energy stores that are used during exercise. But it is also important to eat well on the day of the practice or game.
ü Have a healthy meal about 2 hours before exercising. Playing on either a full or empty stomach can make kids feel sluggish.
ü The ideal pre-game meal includes both carbohydrates and protein for energy, but is low in fat and fiber, which can slow digestion.
ü Bring a healthy snack to eat in case kids get hungry during or after practice. (But please avoid anything with nuts given that other children may have allergies.)
ü If you are bringing a snack to share with the team, some suggestions for healthy options that are easy to prepare and eat include:
a. Grapes
b. Orange slices
c. Watermelon slices
ü Avoid sugary snacks as the energy boost they provide fades fast, leaving kids feeling drained. Despite being marketed heavily for sports, energy bars are typically no better than other healthy snacks and often have lots of sugar in them. Check labels carefully before buying.
REMEMBER…
DRINK FOR SAFETY… EAT FOR ENERGY…
AND HAVE FUN!!!
Helpful Soccer Sites:
AWAY GAME FIELD MAPS AND DIRECTIONS Your one stop for all the links to other towns' field maps and directions.
MASSACHUSETTS SOCCER PROGRAMS/ORGANIZATIONS:
- BAYS (Boston Area Youth Soccer)
- Massachusetts Youth Soccer Association
- N.E. Revolution (Click here to buy tickets to 2011 Revs games and WUSC receives a donation! The Revs games are great events for your family, a birthday party, or the whole team!)
- Mass. Premier Soccer - Renegades and Cape Cod Crusaders
- FC Greater Boston Bolts
- Boston Breakers (Women's professional soccer is a great way to give your players exposure to the highest level of soccer in a kid-friendly venue, Harvard Stadium!)
PHOTOS:
- Brian Smith Photography (WUSC action photos)
MORE SOCCER RESOURCES:
