Issue link: http://read.uberflip.com/i/277639
Gaining an Extra Edge: Nutrition, Hydration and Sleep Sometimes it's easy for kids to overlook proper nutrition, hydration and sleep, but as a parent, you have an opportunity to prevent this—and provide your young athlete with a major competitive edge. Proper nutrition, hydration and sleep give your child what he or she needs to excel not only in sports, but also in life. Athletes should begin preparing for tomorrow's activity immediately after the conclusion of today's activity. By doing so, they will be one step ahead. Nutrition Tips: + Eating well-balanced meals with foods from each of the essential food groups is still the best advice. + When eating on the road, research restaurant menus online in advance to determine if they have balanced meal options. + Avoid excessive sauces or dressings, which can be packed with "empty" calories. Ask for them on the side to control portions. + Avoid fried foods. Grilled and steamed foods are healthier choices. + Minimize or eliminate soda pop. Drink water, milk or chocolate milk instead. Hydration Tips: + Studies show that people suffer a five percent decrease in cognitive function for every one percent of dehydration. Drink more water. + As a recovery drink after exertion, fat-free chocolate milk can be an excellent choice. According to WebMD, it "beat out carbohydrate sports drinks at helping to rebuild and refuel muscles after exercise." It's often less expensive than carbohydrate sports drinks, too. + Urine color is a good indicator of hydration level. Clear to pale yellow is good; darker yellow is bad. Sleep Tips: + Lifestyles have become increasingly busy, but for children and athletes in particular, foregoing proper sleep is acutely damaging. + According to extensive study by doctors and scientists, children between the ages of 3 and 6 should sleep 10-12 hours nightly for optimal health and function. For children between 7 and 12 years of age, the recommendation is 10-11 hours. For 12-to-18-year-olds, the recommendation is 8-9 hours. When people are deprived of adequate sleep, or suffer from inconsistent sleep patterns, "the brain functions at a subpar level, with slower reaction times, impaired judgment and emotional instability." – Michael Sweeney, Brain: The Complete Mind, how it develops, how it works, and how to keep it sharp. + + + 15 PLAY. LOVE. EXCEL.