When it comes to hydrating kids, particularly those who play
sports, there's a dizzying array of sodas, juices, tea and
coffee drinks, and bottled waters to choose from. And there's
another category of beverages that's causing a buzz: power
drinks.
Power drinks can include anything from sports beverages to
vitamin waters to "high-energy" supplement drinks. What
they all have in common is added ingredients that say they
"do" something extra, whether it's increase energy
and alertness, boost nutrition, or even enhance athletic
performance. But are they right for your child?
Evaluating the Choices
Everyone needs to stay hydrated to stay healthy, and you
can't go wrong giving your child plain water. But what about
when your child plays sports? Does he or she need something extra
to avoid dehydration?
Not necessarily. The average child athlete can and should get
all the necessary nutrients and hydration by eating healthy foods
and drinking plenty of water before, during, and after exercise.
During games and competitive events, drinks should be available at
all times and regular water breaks should be scheduled about every
15 or 20 minutes. The amount of water an athlete needs can vary
depending on the child's age, weight, intensity of the
activity, and weather conditions.
Soda is not recommended for hydration during sports and should be
avoided because it contains excess sugar, which can lead to weight
gain. What's more, the carbonation can upset your child's
stomach. Soda also often contains caffeine, which acts as a
diuretic (something that causes frequent urination) and may promote
instead of prevent dehydration.
As for the other choices on the market today, here's a
closer look at the ingredients they contain and how they measure
up:
Sports Drinks
Sports drinks may be beneficial if your child participates in
endurance sports that last longer than an hour (such as
long-distance running and biking, or high-intensity exercise such
as soccer, basketball, or hockey). These drinks contain
carbohydrates (sugar), which can provide an immediate source of
energy at a time when the body's stores are becoming depleted.
Sports drinks also contain electrolytes like sodium and potassium,
which the body loses through sweat, that are necessary to keep the
body's fluid levels in balance and for muscles to work
properly.
Sports drinks are sweet, which may aid hydration in kids who
otherwise wouldn't drink during periods of intense activity. Of
course, these drinks contain calories, too, and can increase the
risk of excess weight gain - if your child is active and drinks
these in moderation, this shouldn't be a problem. However,
sports drinks
are not
necessary for the casual athlete. If your sedentary child is a fan
of sports beverages, consider sidelining these drinks in favor of
plain water.
Vitamin Waters
These drinks, which are also known as fitness waters or enhanced
waters, come in many flavors and contain various combinations of
supplemental vitamins and minerals. They also often contain extra
calories, artificial sweeteners, caffeine, or herbal ingredients
whose effects have not been studied in children (such as ginseng or
St. John's wort).
Vitamin waters may look like a quick way to fill any nutrition
gaps in your child's diet, but these nutrients can come from a
healthy meal or snack, too. Also, they can provide too much of a
good thing, particularly if your child already takes a daily
multivitamin. Getting more than the recommended daily allowance of
some vitamins and minerals can be harmful to a child's health.
Keep in mind that the daily allowances listed on the label are
recommendations for adults, not kids.
The best place for your child to get daily nutrients is from
balanced meals. If you're concerned that your child isn't
getting enough, talk to your child's doctor, who may recommend
a daily multivitamin formulated for kids.
Energy Drinks
These are becoming increasingly popular with middle- and
high-school students who are looking for a competitive edge. And
while some energy drinks are clearly labeled as unsuitable for
children, others are specifically marketed to kids as young as 4,
promising boosts in energy and nutrition as well as enhanced
athletic performance.
Most energy drinks deliver a stiff dose of sugar and caffeine -
sometimes as much caffeine as in 1 to 3 cups of coffee. Too much
sugar can put your child in the fast lane to the dentist's
office and also contribute to weight gain. Excessive caffeine comes
with its own set of problems - especially in younger kids, it can
negatively affect attention and concentration.
Few studies have examined the effect of caffeine on children,
but consider how you feel when you've had too much. Caffeine is
indeed a stimulant - though a widely used and accepted one - and
because children are smaller than adults and haven't yet
developed a tolerance to it, its effects on them may be more
pronounced. As in adults, too much caffeine can cause:
- jitteriness and nervousness
- upset stomach
- headaches
- difficulty concentrating
- difficulty sleeping
- frequent urination
Many of these drinks also contain additional ingredients whose
safety or effectiveness has never been tested in children -
including herbal supplements, guarana (a source of caffeine), and
taurine (an amino acid thought to enhance performance).
The bottom line is this: Energy drinks offer no real health or
performance benefit for kids. Children who participate in sports
should learn that they can improve their game through hard work and
practice - values that will serve them well both on and off the
field. Encouraging kids to believe that they need something
"extra" to perform at their best is a slippery slope that
may lead to the use of other performance-enhancing substances.
Remember that if it sounds too good to be true, it probably is.
Be critical when reading labels, and talk to your child's
doctor if you have any questions or concerns. And teach your child
not to be so quick to believe the hype when it comes to power
drinks. For athletes and non-athletes alike, nothing beats a
well-balanced diet. Most kids who eat well, stay hydrated, and get
enough physical activity and rest will have plenty of energy -
naturally.
Reviewed by:
Mary L. Gavin, MD
Date reviewed: April 2008
Note: All information is for educational purposes only. For specific medical advice,
diagnoses, and treatment, consult your doctor.
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