Adequate hydration is one of the simplest but most important things players need to feel and perform well. Kids dehydrate easier than adults. A 90-lb. Child can begin to feel ill after losing as little as a pint of fluid; and can approach life-threatening heat stroke after losing a quart. In hot weather that's easy to do. Thirst is not a good indicator of the need for fluids. Often, kids don't feel thirsty until after they are dehydrated.
Kids should get into the habit of taking fluids to every game, and every practice, without exception.
Kids should drink fluids frequently, and in small amounts, during play - especially in hot or humid weather.
Water, sports drink and diluted fruit juices are all good choices for fluid replacement during play.
Caffeine, found in some sodas, removes water from the body, and should be avoided for immediate fluid replacement.
Care should be taken that kids do not contaminate common drinking containers by putting their hands into water containers to scoop out water or ice, or by passing around a common drinking bottle.
NEVER withhold fluids from kids; thirst won't make them tough, it will just endanger them. Do not tell kids to just "wet their whistle" or "take a sip!"
There is no magic to orange slices at halftime, especially since some kids don't like them. Plain, cool water, in whatever amounts they want, will do players the most good.
The goal is to help prevent the potentially deadly effects of heat illness among the 14 million U.S. children who play soccer.
To ensure the key points from the guidelines are memorable for coaches, parents and kids, the U.S. Soccer Federation has developed the acronym – G.O.A.L. – which stands for:
* Get acclimated – active kids' (and adults') bodies need time to gradually adapt to increased exposure to high temperatures and humidity. During this eight to 10-day acclimation process, it’s especially important for kids to drink enough fluids.
* On a schedule, drink up – thirst isn't an accurate indicator of fluid needs. Young athletes should be encouraged to drink on a schedule or at regular intervals before they become thirsty.
* Always bring a Gatorade – especially during games and practices in the heat, replacing electrolytes and providing energy is crucial to keeping kids safe and going strong to enjoy their games.
* Learn the warning signs of dehydration and heat illness – if someone becomes fatigued, dizzy, nauseous or has a headache during exercise in the heat, have them stop, rest and drink fluids. Seek medical attention if symptoms persist.
* Get acclimated – active kids' (and adults') bodies need time to gradually adapt to increased exposure to high temperatures and humidity. During this eight to 10-day acclimation process, it’s especially important for kids to drink enough fluids.
* On a schedule, drink up – thirst isn't an accurate indicator of fluid needs. Young athletes should be encouraged to drink on a schedule or at regular intervals before they become thirsty.
* Always bring a Gatorade – especially during games and practices in the heat, replacing electrolytes and providing energy is crucial to keeping kids safe and going strong to enjoy their games.
* Learn the warning signs of dehydration and heat illness – if someone becomes fatigued, dizzy, nauseous or has a headache during exercise in the heat, have them stop, rest and drink fluids. Seek medical attention if symptoms persist.
