3 Ways to Help Your Young Athlete Stay Healthy All Summer Long
Sports are a fantastic way to build healthy habits for your kids. Summer break is an ideal time for young athletes to get in extra training or start practice for fall sports like football and cross country, but the heat can pose serious risks if we aren’t careful.
Here are 3 easy ways to help your kids and young athletes stay safe, energized, and healthy while enjoying their summer sports.
1. Hydration
Hydration is extremely important in the summer. Children and teens don’t always recognize when they’re getting dehydrated. Feeling thirsty is an indication they may already be behind.
Make sure they are getting ahead of hydration by drinking water throughout the day
Check that they have a full and cold-water bottle with them before they head out
For longer practice or more intense training, consider sending a sports drink or electrolyte packet like LMNT or DripDrop with them
Give your kids hydrating snacks like watermelon, oranges, cucumbers, and grapes
2. Fuel up properly
Heat can cause appetites to decrease but their needs are increased during activities.
Give your kids a light snack 30 – 90 mins before activity and don’t forget to refuel 30-60 min after activity.
Pre-Activity snacks:
Banana with a little peanut or nut butter
Mini bagel with cream cheese or nut butter
Applesauce pouch and a string cheese
Post activity Snacks:
Chocolate milk (a perfect recovery drink!)
Turkey and cheese roll-ups + grapes
Greek yogurt with fruit or honey
3. Dress smart and take care of their skin
Light and breathable fabrics help to regulate body temperature
Light colors (white, beige and pastels)
Loose fitting and/or athletic and moisture wicking clothes
Hats or visors
UV-protective sunglasses
SPF 30 or higher and reapply every 2 hours
It is also important to watch for signs that something may be off. Symptoms such as over-exhaustion, dizziness, nausea, cold and clammy skin, or consistent muscle cramps are signs they need proper recovery (rest, rehydration, cool down).
Keeping your kids safe and healthy during summer sports is important. With a simple routine and helpful habits, you can help your kids stay safe, energized, and healthy all summer long.
If you have any questions about how to fuel your young athlete, we would love to help! Reach out to us today.