Studies have shown that when left to their own devices, children will not adequately drink during exercise. Children wait until they are thirsty before seeking out a fluid source. However, studies document that by the time the "thirst response" is stimulated, fluid losses are already 1% of the child's total body weight (one pound for a 100 lb. athlete, one-half pound for a 50 lb. athlete). As you can surmise, the athlete is already behind in hydration by the time a thirst sensation is noticed by the child.

For the soccer athlete, performance can be dramatically impaired by inadequate hydration. Watching from the sideline, you may notice that your child is lethargic and seems to have "lost their legs", they may complain of leg or calf cramping, a headache or demonstrate a lack of intensity they showed earlier in the game. As adults, we play a crucial role in having our child adequately hydrated before stepping onto the field and throughout the duration of the contest. Just as we recognize the importance of pre and post game stretching, we should implement a routine of pre and post game hydration. The following guidelines are easy to understand and simple to follow.

Let's first look at endurance events lasting less than 60 minutes. For these events, water is the fluid of choice. Water, taken 1-2 hours before exercise (up to 20 oz.), hydrates the body and does not impair performance. About 10 oz. should be consumed 15 minutes prior to exercise and, if possible, 3-6 oz. every 10-20 minutes for the duration of the contest. Caffeine products and carbonated drinks should be avoided for 1-2 hours before and during exercise.

For athletes participating in an event lasting more than 60 minutes, which includes many of our soccer games, hydration demands increase. These athletes have a need for a sustained stamina level to allow them to successfully execute at their highest potential for the duration of the event. As athletes sweat, they lose electrolytes (sodium, potassium and chloride), which need to be replaced during exercise. Additionally, these athletes are dependent on carbohydrates to provide energy. There is a benefit to consuming a carbohydrate source prior to exercise that provides both simple and complex carbs, allowing for an energy boost throughout the entire event. Although imperative to consume adequate water prior to and during exercise, sports drinks provide a source of water, carbohydrates and electrolytes. Recent advances in the formulation of some sports drinks allow for more rapid and complete absorption of fluids and critical electrolytes and carbohydrates. Rehydrating after the event is often forgotten, but should be integrated as part of our post game routine. Adherence to these parameters will promote optimal performance in your athlete during their competitive event and maximum recovery post event. Additional information can be found at, www.kempscolumn.com.