Child Hydration

Proper hydration is an important safety consideration during all physical activities. If active children are not kept sufficiently hydrated, they may be susceptible to conditions such as cramps, dehydration, heat exhaustion, or even heat stroke – particularly in the warmer weather.

Many children do not stop to drink because they become so ‘busy’ in their play. They often only stop when they are thirsty or reminded, and by this point it is possible that children are already mildly dehydrated. Prior to exercise children should be hydrated rather than dehydrated.

Ruth Logan, Sports Dietitian, Sports Medicine, Toowoomba, Queensland says that “children are at greater risk of overheating than adults because:

• they sweat less efficiently and therefore depend more on convection for heat loss

• the transfer of heat from the core of the body to the surface is less efficient than in adults and kids start to sweat at higher core body temperature

• they have greater heat production per kilogram of body weight than adults

• they have a greater surface area to body volume ratio, which means they are likely to absorb more heat from the environment on hot days

• children with higher levels of body fat and heavy builds need to be closely monitored in hot weather as they will be less able to dissipate excess body heat and could suffer from heat stress more readily.”

It is very important that all active hildren have adequate fluid consumption and that sunscreens, light weight clothing and hats are worn when possible on warm days.”
Ruth Logan

What to drink and how much?
According to information from the Children’s Hospital at Westmead’s fact sheet,‘Hydration and the Active Child’1 water should always be the first choice of fluid. Children should be encouraged to keep a water bottle with them at all times and to stop regularly during activity to re-hydrate. Drinks that also contain some carbohydrate and extra salts such as sports drinks may have a small additional benefit over water for children engaged in high intensity activity of over an hour’s duration.

During hot weather, and during high intensity exercise, a good option would be for children to have both chilled water and sports drinks on hand to encourage re-hydration. When choosing sports drinks, be aware that some ‘energy’ type drinks may also contain other additives such as caffeine. These are not suitable for children.”

In relation to how much to drink, this fact sheet states that, “it is somewhat difficult to accurately estimate how much fluid an active child requires on any one day. This is due to variations in the intensity of exercise and the weather.

A child aged under 10 years will require about 200mls of fluid prior to starting activity and at least 100mls for every 20 mins they are involved in physical activity. This is equal to ~ a 300ml bottle of water or sports drink per hour. Children aged 10 years and above will need double this volume of fluid to keep adequately hydrated.”

Food standards in Australia place restrictions on the formulation of sports drinks. As a result, sports drinks sold in Australia are very similar in composition. The Department of Sports Nutrition (AIS) states in their fact sheet ‘Fluid who needs it?’ “Choose a sports drink that has 4-8% carbohydrate, 10-20 mmol/L sodium, is affordable and tastes good. In some circumstances, a drink with a higher electrolyte (salt) content may be useful.” It also states that “the use of high-sugar carbonated drinks during sport and in the re-hydration period is also discouraged by sports dietitians because they may cause gut upsets and an inadequate volume of intake due to the bloating effect.” It is also important to remember the issue of dental decay with the consumption of high sugar drinks.

What are the warning signs of dehydration or heat stress?
Know the warning signs for dehydration to avert the development of heat stress. If a child shows any of the following signs it is important to allow them some time out to rest, cool down and consume fluids:

• dizziness and light-headedness
• muscle cramps
• nausea, vomiting and/or headache
• dry mouth and throat
• a feeling of extreme heat that continues after a cool down period
• dark urine
• infrequent urination

Hot tips to keep kids cool ........

• Remind children and adults to take a drink bottle with them to work, school, training or sport. It may be necessary to have two bottles for long sessions — one with flavoured fluid and one with water.

• If you are the coach take an extra supply of drink bottles and a large container of water for refilling bottles on carnival days. Encourage each athlete to bring their own bottle as sharing is not hygienic.

• Keep fluids cool in summer and not frozen in winter! Cool fluids are more palatable and refreshing and more likely to be drunk in adequate amounts.

• Be prepared to rest players if they show signs of heat stress or dehydration. It may even be necessary to postpone or delay activity until the weather conditions improve on very hot days.

• Plan activity time to avoid the hottest part of the day to optimise player safety.

• Use time off from activity to ‘top up’ on fluids and cool down in very hot weather.

• Actively remind kids to drink as they often become ‘too busy’ to think about drinking, and will wait until they are thirsty to take in fluid. This may be getting too late.

• Be prepared to vary fluid intake depending on the environmental conditions.

• Practice hydration at training — this will develop good habits and an increased awareness of their needs.

• Aim to get kids drinking enough to satisfy their thirst plus another one to two mouthfuls in the re-hydration phase.

Ruth Logan

Thank you to Ruth Logan (Nutrition Vision) and Lauren Johnson (The Children’s Hospital at Westmead) for their assistance with the article.

This information has been collated from fact sheets and articles accessed from the following websites and references, which should be consulted for further detail and information.

• Hydration and the Active Child, The Children’s Hospital at Westmead, Sydney Children’s Hospital Randwick & Kaleidoscope, Hunter Children’s Health Network - 2005-2008: 14 January 2008 http://www.chw.edu.au/parents/factsheets/hydration_and_the_active_child.htm

• Fluid - who needs it? Department of Sports Nutrition, AIS
http://www.ais.org.au/nutrition

• Which sports drink is the best? Department of Sports Nutrition, AIS
http://www.ais.org.au/nutrition

•R Logan, Hey ‘cool kid’, where’s your drink bottle? Sports Coach Magazine http://www.ausport.gov.au/coachofficial/tools/information/sportscoacharticles/hey_cool_kid.pdf

• Drink Up
http://www.smartplay.com.au

• Australia’s Physical Activity recommendations for 12-18 year olds http://www.health.gov.au/internet/wcms/publishing.nsf/Content/healthpubhlth-strateg-active-recommend.htm

• G. A Naughton and J.S.Carlson “Reducing the Risk of heat-related decrements to physical activity in young people” Journal of Science and Medicine in Sport, Vol 11 Issue 1 Jan 2008

Source : Schools Network Member Update February '08

       
 

 

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