Summer Sports Health Tips for Kids

When I think of summer memories as a child, the first things that come to mind are going to the batting cages, working out with the football team, and evening little league games. As I now have kids of my own, I get to live vicariously through them as they participate in their own summer sports programs. Obviously, we all want to keep our kids healthy through the summer so they can start their fall seasons at full strength. Here are a few tips to keep them healthy so they can enjoy their sports and everything summer has to offer.

Electrolytes / Hydration: With increased temperatures and activity comes increased water and electrolyte needs. Stay away from anything with added sugar, high fructose corn syrup, and artificial sweeteners like aspartame and sucralose. Unfortunately, nearly all sports drinks contain these ingredients. Aim for half the body weight in ounces of water per day (50 oz for a 100-pound child) and use fruits like oranges, strawberries and watermelon to help replace electrolytes. If you need to add electrolytes, I like Liquid IV, LMNT and Designs for Health brands.

Healthy Fats: Healthy fats like avocado, fatty fish, eggs, grass-fed beef and coconut oil help with cellular repair and lowers inflammation.  Try to work healthy fats into every meal and pack high-protein snacks for long days or weekend tournaments.

Watch for Signs of Fatigue: If your child is run down, sick or has trouble sleeping multiple days in a row, take some time off. They might just need two days or even up to two weeks, and it’s not worth the risk of them missing significant time with prolonged illness. Additionally, a weakened body is more likely to get injured so don’t take the risk.

Injuries: Use ice & heat at first sign of injury. Ice in the evenings for 15-20 minutes followed by 30-40 minutes of rest. Heat in the morning for 5-10 minutes followed by stretching or lite movement. Arnica cream, Biofreeze and magnesium lotion are great topical creams to help with comfort and aid in recovery. Pain relievers can mask symptoms and warning signs of bigger issues. My rule of thumb with regards to Tylenol and other OTC pain relievers is to only use if having trouble sleeping. The body needs sleep to recover, and the benefit of that extra outweighs the risk of using pain relievers. Use Kinesio tape for sprains, strains and pulled muscles. There are plenty of YouTube videos to do it yourself or seek out a trained chiropractor, physical therapist or massage therapist to make sure you get the right application. Finally, don’t hesitate to seek chiropractic care. A gentle spinal adjustment will help a young athlete’s body recover quicker by reducing nerve irritation, stimulating healing, and improving overall function.