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EXTRA
Avoiding Dehydration
Nutrition Q&A with Cara Zaller, C.N.C.
Cara Zaller, C.N.C. discusses how to store and prepare fresh fruits and vegetables. She also lists the most nutrient rich fruits and veggies to incorporate into your diet.
Q: My child is in summer camp and also plays soccer in a summer league, and I want to make sure he doesn’t become dehydrated. With the hot weather upon us, what are some “sure-fire” ways to prevent dehydration?
– Heather, Long Reach
 A: One of the most important reasons why hydration is so important is that it helps cool the body. As your child exercises, his muscles generate heat, raising his body temperature, which causes him to sweat. The sweat then evaporates and cools the body. If your child does not replace the water that he has lost through sweating by drinking more fluids, he will become dehydrated, which can lead to heat exhaustion. Therefore, hydration, before, during and after exercise is extremely important to your child’s health. To promote fluid intake and proper hydration in your child, provide him with fluids containing salt, such as sports drinks, which have been shown to increase voluntary drinking by 90% over water. Use the following chart as a guide to ensure that your child is properly hydrated during athletic activities that last over an hour or are played in hot weather:
|
Ages 6 to 12 |
Ages 13 to 18 |
1-2 hours Before Sports |
4-8 oz. of cold water |
8-16 oz .of cold water |
10-15 minutes Before Sports |
4-8 oz. of cold water |
8-12 oz. of cold water |
During Sports – Every 20 minutes |
5-9 oz. of a sports drink depending upon weight |
5-10 oz. of a sports drink depending upon weight |
After Sports – Within 2 hours |
At least 24 oz. of a sports drink for every pound of body weight lost |
At least 24 oz. of a sports drink for every pound of body weight lost |
Before camp, have your child drink plenty of water, juice or milk. During camp, your child’s counselor should provide him with plenty of water breaks before, during and after activities. You can also pack water-rich foods, such as fruits and vegetables, in your child’s lunch. Once your child is home, encourage him to drink additional fluids.
To test if your child is adequately hydrated, check the color of his urine. If he is properly hydrated, the urine should be clear or pale yellow. If the urine is dark in color, he is not adequately hydrated. Make sure not to test his urine shortly after taking vitamins, since they can cause the urine to be much darker.
Always check with your physician before starting any exercise regimen or change in diet.
This column is intended to provide only general information that may be of interest to the public and is not intended to provide and should not be relied on for specific medical advice. Any questions regarding your personal health and medical issues should be directed to your physician.
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About Cara L. Zaller, C.N.C.
 Cara L. Zaller is a CA team member, certified nutrition consultant, group fitness instructor and personal trainer. For the past seven years, she has been coaching clients to improve their health through exercise, diet and lifestyle modifications. She has also worked with private schools to help them improve their choices of food for snack time, enhancing children’s ability to learn and behave better during the school day, as well as eat nutritional snacks. Cara is available for nutritional counseling at the Columbia Gym.
Cara earned an MBA from The George Washington University and a BA from Emory University. She is certified through the American Fitness Professionals & Associates, as well as through the Aerobics and Fitness Association of America. Additionally, she has been in the fitness industry for more than 20 years and has competed in both aerobics and figure competitions. During the past two years, she has competed in many triathlons.
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