According to Dr. Berning, 90% of athletes workout in a state of dehydration.  Symptoms of dehydration include dry lips and tongue, sunken eyes, dark circles underneath the eyes, bright colored urine, infrequent urination, apathy, and lethargy.  When a child plays sports they sweat less, resulting in a higher body temperature and leaving the child in a state of stress and dehydration.  With this, you add all of the protective gear and equipment a child is wearing during competition and the dangers increase.  The dangers of dehydration include fatigue, loss of coordination, and increased risk of heat illness, heat stroke, and death.  Over the last 11 months, 12 dehydration related deaths have been reported, with an overheating body temperature of over 108 degrees.    

In a way to monitor fluid loss, Dr. Berning suggested two methods:

1. Weigh in a child before and after practice

· Three cups of fluid equals one pound loss.

2. Check the child’s urine color

· Dark coloring, like the color of apple juice is not good.  You want a lighter color like the one of pale lemonade.

One key philosophy of hydration is, “if you wait to drink till you are thirsty, you have waited to long.”  According to Dr. Berning, when 9 out of 10 youths say, “I don’t feel good,” they are in fact dehydrated.  Athletes lose approximately 2% of body weight through sweat loss before they become thirsty, which affects their ability to perform.  Thirst is not an adequate indicator of fluids needed; kids tend to drink to satisfy thirst and research shows that youth only fill about 1/3 – 1/2 of fluids lost.   

To help educate coaches and parents on proper fluid intake, the National Alliance for Youth Sports, has an active kids’ hydration report card on their website.  Fluid guidelines for active youth include:

1. Drink every 15-20 minutes during an activity.

2. Children under 10 should drink until thirst is satisfied and then drink an additional two to four ounces (one gulp equals two ounces). 

3. Children over 10 should drink until their thirst is satisfied and then drink an additional four to eight ounces.

4. Every pound lost needs 16 ounces to replace it.

5. Drink throughout the day, not too much in too short a period of time. 

Next, Dr. Berning addressed the hot topic of energy drinks: What are they and are they good for your child?  Energy drinks, including Red Bull, Sobe Adrenaline Rush, Bawls Guarana, and 180 energy drink, are a combination of fluid and energy in one bottle, containing carbohydrates, caffeine, and usually Ephedra, a stimulate to the brain and heart.  Youth like these drinks because they get a buzz and they taste good due to their high level of carbohydrates, sugar, and syrup.  Parents and coaches should avoid drinks that contain no electrolytes, upset the GI system, produce allergic reactions, and contain Ephedra. 

As an alternative option, Dr. Berning suggested drinking fluids or sports drinks that have more flavor to appeal to the child and contain less than six percent of carbohydrates.  Drinks that contain fewer carbohydrates empty from the gut to the circulatory system more rapidly and energize the child in a more productive fashion.  Recent studies have shown that water and Gatorade are the only two drinks that contain less than six percent of carbohydrates and include a high absorption rate. 

Finally, Dr. Berning discussed the energy needs of today’s youth.  Active children need approximately 60-65% carbohydrates (lower fat choices), 12-15% proteins, and 20-25% fats.  Each meal should resemble a modified peace sign with 2/3 carbohydrates such as bread, pasta, rice, cereal, fruits/vegetables, and sweets, and the remaining 1/3 protein such as lean red meats, poultry, fish, eggs, cheese, soy, beans, nuts, seeds, and shellfish.  During exercise, Berning noted that carbohydrates and fats should be used for fuel not proteins. 

Pre-event eating should last one to four hours before the event and include carbohydrates because these are digested first in the body, followed by protein and then fats.  Less than one hour before the event, youth should not eat and instead drink fluids. Post-event eating begins 30 minutes after the activity stops, which is when the recovery period begins.  Once again, this should include mainly carbohydrates, followed by protein and fluids. 

In conclusion, Dr. Berning suggested avoiding high sugar beverages, drinking on a planned schedule, and planning frequent fluid breaks for youth to rest and replenish.  Tips include:

1. Pack a light snack for the child to eat in the afternoon between classes and practice.

2. Drink a Gatorade on the way to practice and consume another during the second hour of practice.

3. Add a flavor to water to resemble a sports drink and appeal to the child.

Parents, coaches, and youth must remember that foods and fluids are the best fuels for peak performance of the mind and body, and choices and timing can only help enhance and impair one’s performance.  As long a child is drinking plenty, eating smart, and having fun, they can’t lose.