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"Kids have a more difficult time regulating body temperature, especially in extreme environments like a hot and humid day," Muth says. Remind your athlete to drink before, during, and after exercise, letting thirst be the guide.
"Aim for about 60 ounces of fluid a day," says Lara Field, M.S., RD, LDN, a pediatric dietitian at the University of Chicago Comer Children's Hospital. If your child exercises for more than an hour, replenish vital electrolytes like potassium and sodium with 16 ounces of low-calorie sports drinks every hour.