Maine summers are a chance for our children to get active outdoors. Whether that activity is in the form of an organized sport or free play, Mainers love to be active during the long days of summer. But to stay healthy and hydrated this summer, it’s important to grab the best beverage available: water.
Water is the premium choice for hydration before, during and after physical activity. It’s the most important nutrient for young and old, giving the body the energy it needs to tackle summer sports, outdoor play and exercise.
Unfortunately, this all-star thirst quencher may not be your family’s first pick. Many children choose brightly colored, flavored sports drinks over water, when the most beneficial choice is, in fact, water. So, are sports drinks ever the better choice?
“Athletes exercising more than 45 minutes might benefit from sports drinks, but the majority of us, active or inactive, should choose water on most days,” says Dr. Bill Dexter, at Maine Medical Center.
Sports drinks such as Gatorade, PowerAde, Propel and Vitamin Water usually contain sugar, minerals, vitamins and electrolytes such as sodium and potassium, and offer little to no advantage in most instances. Sugary sports drinks are promoted as replenishing lost vitamins, minerals and electrolytes; the truth is that daily requirements are sufficiently met through a balanced diet, even with daily physical activity.
Does it ever make sense to choose a sports drink over water? The American Academy of Pediatrics advises that sports drinks be reserved for adolescent athletes who are partaking in one hour or more of intense physical activity. The key word here is “intense.”
During prolonged intense physical activity the body sweats and loses enough electrolytes that sports drinks can be beneficial. If you’re trying to determine whether or not your child should reach for a sports drinks, keep this in mind: The body will only benefit from a sports drink if it’s been in constant motion for over an hour and is sweating from the vigorous nature of the activity. Examples include: an all-day soccer tournament, football practice on a hot or humid day, and after a long distance run. If this isn’t the case, the body will suffer from consuming unnecessary sugar.
Water is best when you’re standing more than moving or being subbed into a game regularly. For example, children are typically standing in the outfield more than running bases during softball or baseball practice and they’re frequently subbed in and out of field hockey games.
Dr. Victoria Rogers, director of Let’s Go! says, “We know it’s challenging to determine if and when to reach for a sports drink but more often than not, all the body really needs is water. Exceptions to this rule should be made on hot, humid days and during 60 minutes of non-stop activity.”
If your family reaches for sports drinks during leisure sports or routine activities such as a day playing in the backyard or at the beach, you increase your risk of excess weight gain. To prevent unnecessary calorie consumption, choose water. Water is an appropriate choice after most activity.
— Caitlin Loveitt is the Portland marketing manager for Let’s Go!, a nationally recognized childhood obesity prevention program that reaches children and families where they live, learn, work and play. Let’s Go! is committed to changing environments and policies at child care sites, schools, afterschool programs, health care practices, workplaces and communities. Eliminating sugary drinks, such as sports drinks, is part of the Let’s Go! 5-2-1-0 daily message: five or more fruits or vegetables, two hours or less recreational screen time, one hour or more of physical activity and zero sugary drinks, replaced with more water and low-fat milk. Visit www.letsgo.org to learn more about the Let’s Go! 5-2-1-0 program.
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