Minha irmã Cinthia deu entrevista sobre a importância de se hidratar bem durante a prática de esportes: Give young athletes plenty of fluids
-Proper hydration is essential to avoid heat-related illnessStaying hydrated is essential for young athletes to maintain their health and performance. Human bodies are about 60 percent water.
If young athletes don't get enough water to replace what is lost through perspiration, they face the risk of dehydration and other serious heat-related illnesses in addition to a loss of focus and energy. Thirst is the first sign of dehydration, but young athletes often make the mistake of waiting until they are thirsty to get a drink.
Cinthia Piva, a registered dietitian with the Sports Medicine program at Children's, said the first step to remaining sufficiently hydrated during exercise is developing a drink-break schedule.
"Do not wait until a child shows he is thirsty to make him hydrate during exercise," Piva said. "If they are working out and sweating – indoors or outdoors – then they should be on a schedule of trying to drink at 10 to 30-minute intervals depending on their sweat rate." The American Academy of Pediatrics recommends drinking every 20 minutes.
"Do not wait until a child shows he is thirsty to make him hydrate during exercise," Piva said. "If they are working out and sweating – indoors or outdoors – then they should be on a schedule of trying to drink at 10 to 30-minute intervals depending on their sweat rate." The American Academy of Pediatrics recommends drinking every 20 minutes.
Knowing when to hydrate and how much
Piva recommends that young athletes begin hydrating themselves two hours before exercising by having 1 ounce of liquid for every 10 pounds of their body weight. Then, if profuse sweating is expected, they should start the routine of drinking 0.6 ounces for every 10 pounds of body weight 20 minutes prior to exercise, and continue to drink the same amount in 20-minute intervals. For example, a 60-pound child should drink about 6 fluid ounces two hours before exercise and about 3.5 fluid ounces every 20 minutes during exercise, beginning 20 minutes before exercise.
Piva recommends that young athletes begin hydrating themselves two hours before exercising by having 1 ounce of liquid for every 10 pounds of their body weight. Then, if profuse sweating is expected, they should start the routine of drinking 0.6 ounces for every 10 pounds of body weight 20 minutes prior to exercise, and continue to drink the same amount in 20-minute intervals. For example, a 60-pound child should drink about 6 fluid ounces two hours before exercise and about 3.5 fluid ounces every 20 minutes during exercise, beginning 20 minutes before exercise.
A helpful way to figure out how much to drink after exercise is to weigh before and after workouts. The weight lost during exercise is typically all water weight. Young athletes should drink 16 to 24 ounces for every pound they lose during exercise. If they weigh more after exercise, they drank more than they needed. The goal is to maintain the same weight before and after physical activity.
Water or sports drinks?
While sports drinks, juices and even sodas all provide some degree of hydration, water is generally the healthiest option because it lacks the calories and additives of the other drinks. However, Piva advises sports drinks over water for workouts lasting longer than 60 to 90 minutes in order to replace electrolytes lost from intense sweating.
"Drinking lots of water without replenishing electrolytes while exercising for several hours could lead to hyponatremia (low sodium in the blood)," says Piva. "We don't want to go from one extreme of not having enough water to the other extreme of having too much water."
While sports drinks, juices and even sodas all provide some degree of hydration, water is generally the healthiest option because it lacks the calories and additives of the other drinks. However, Piva advises sports drinks over water for workouts lasting longer than 60 to 90 minutes in order to replace electrolytes lost from intense sweating.
"Drinking lots of water without replenishing electrolytes while exercising for several hours could lead to hyponatremia (low sodium in the blood)," says Piva. "We don't want to go from one extreme of not having enough water to the other extreme of having too much water."
Signs of dehydration:
Dark urine
Dry lips and mouth
Decrease in reaction time
Decrease in physical performance
Irritability
Nausea
Headache
Apathy
Disorientation
Dark urine
Dry lips and mouth
Decrease in reaction time
Decrease in physical performance
Irritability
Nausea
Headache
Apathy
Disorientation
Children with any of these signs should be allowed to rest and given water or sports drinks. If, after several hours, the child feels dizzy or faint, or has not had much urine output, the child should be seen by a doctor. Disorientation, inability to drink or pale skin indicates a serious condition that should be treated as a medical emergency.
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