Young children have a poorly developed thirst mechanism. At the end of hot day, children often become very irritable, which may be partially due to dehydration. So it’s very important to schedule frequent fluid breaks in-between their play to increase everyone’s enjoyment for the whole day. To promote fluid intake, sodium beverages have been shown to increase drinking by 90%, sodium also helps to retain fluid.
Drinking before sports. It is always better to start exercising when your body is in water balance state and not in deficit form. Any sodium beverages like lemon water 1 to 2 hours before. ½ liter of water 10 to 15 minutes before.
During sports. Drinking during exercise is to prevent excessive dehydration. Every 15 minutes 2 to 3 sips of plain water, glucon –D, lemon water, etc.
After sports. Goal is to fully replace any fluid and electrolyte deficit. Drinking chocolate milk, fruit or nuts shakes, proteins and carbohydrate rich drinks such as Gatorade.