We had a small amount of frost on the roof yesterday morning... it was so exciting. My 6 year old wanted to start putting up the Christmas tree and decorations already! I almost said no, but it's that time of the year again. After that I went to take out the dog and the girls played outside for a few minutes while I hung up a load of diapers. When we got in their little cheeks were all red. Whenever we come in from being out, or playing outside I always get them or ask them if they want a drink of water, maybe even a snack.
I was contacted by a representative from Gatorade asking if I'd like to help them spread the word about the winter sports! I quickly accepted because we were invited by one of my husbands friends to spend a weekend with them at their parents snow cabin in Colorado! The girls have never seen snow and we jumped at the opportunity to show them a white Christmas. Last time we had snow in our area it was about 6 years ago, our eldest was a few months old. So I jumped at the invitation and though that is was a great idea to spread the word about Winter Sports and the saftey of our kiddos still staying hydrated. Along with hydration our children also have to stay protected from UV rays while playing in the snow!
I was sent this article written by Brooke de Lench, I hope you enjoyed it and get some great information from it as I did.
Helping Your Child Have A Successful
Winter Sports Tryout
Tips for Parents
The competition for roster spots on winter sports teams seems to be more ferocious than ever. Tryouts pose a particular challenge to young athletes still playing fall sports. Here are some tips for parents on how they can help their child perform at their best during tryouts:
1. Make sure the child's pre-participation physical evaluation (PPE) is up-to-date. Not only are PPEs important in identifying physical conditions effecting sports participation, such as asthma or a history of concussions, a signed, up-to-date PPE form is required by virtually all schools before an athlete is allowed to play sports. Because different schools use different PPE forms, make sure your child's doctor signs the correct form and that you make three copies: one for your records, one for your child to hand-deliver to the school nurse, and a third to hand-deliver to the coach/athletic director. Many a athlete has missed the first critical days of tryouts because the PPE form was lost or is outdated. Have all dental work and check-ups completed weeks in advance.
2. Ensure your athlete gets enough sleep. Studies show teenagers need nine hours of sleep but only get about seven.1 A tired athlete, especially one still playing fall sports, isn't going to be able to perform at their best during tryouts. You can help by setting a consistent "lights-out" time for turning off the computer, cell phone, MP3, and TV, so your athlete gets the rest needed for peak performance. Have phones and other handheld devices docked away from the bedroom to reduce the opportunity for late night texting and gaming.
3. Check to see if the shoe fits. Poorly-fitting or worn-out shoes can trip up an athlete on the way to making the team. Make sure your young athlete is trying out in properly-fitting shoes (or, in the case of hockey, skates), that they have been broken in before tryouts start and that they are providing the proper support. Many an athlete has been sidelined by blisters from practicing hard in brand-new shoes. It is also important, both for peak performance and to prevent overuse injuries, that the shoes be periodically replaced. For athletes playing tennis, basketball or volleyball, shoes should be replaced every month for those playing 5 to 6 times a week and every 3 to 4 months for those playing 2-3 times a week.
4. Be pro-active about hydration: Even mild dehydration can keep an athlete from performing at his best during tryouts. Staying hydrated during the school day is particularly challenging because athletes often can't or don't remember to hydrate properly or regularly. Indeed, studies show2 that many athletes are dehydrated before they even start their sport, making it difficult to catch up. Three things to remember about hydration: First, athletes need to be hydrated for sports, no matter the season or the weather. Even athletes exercising outside in cold weather get dehydrated. Second, water does not hydrate as effectively as a sport drink like Gatorade that is scientifically formulated with fluid, electrolytes and carbohydrates to rapidly replace what athletes lose in sweat and provide energy to keep them at the top of their game.3 And, third, remember that thirst is not a good indicator of hydration, so encourage athletes to drink on a schedule and teach this simple urine color test to determine hydration status.
5. Fuel Sports Nutrition gaps: The importance of proper nutrition and hydration in athletic performance is often overlooked, but cannot be stressed enough. Athletes need to be properly fueled before, during and after tryouts, especially multi-day tryouts, to get the most out of their bodies and perform at their best. Athletes typically have little time in the school day to eat before tryouts, so they start on an empty stomach or choose ineffective sources of fuel based on what's readily available. And there is often a time gap between the end of a practice or game and sitting down to dinner when, studies show, tired muscles need protein to recover to get ready for the next day of the tryout.4 Make sure your athlete has the right fuel when it's needed by packing scientifically developed sports nutrition products like Gatorade's G Series to provide the fuel, fluids and nutrients athletes before and during sports, and the fluid and protein they need to recover after a grueling day of tryouts.
6. Proper safety and sports equipment is key. Not having the right equipment (wrestling helmet, swim goggles etc.) could knock an athlete out of a tryout before it even starts. As competition for roster spots becomes more and more intense, the risk of injury from a flying elbow to the mouth or a finger poke to the eye increases. Making sure your young athlete has a mouthguard and is wearing protective goggles will help keep him in the game.
About the Author:
Brooke de Lench is a youth sports parenting expert and the author of the book Home Team Advantage: The Critical Role of Mothers in Youth Sports (Harper Collins) and the founder and Editor-in-Chief of MomsTeam.com: The Parents Trusted Youth Sports Source. She is the mother of triplet sons and lives in the Boston area.
1. Owens, Judy A., and Jodi A. Mindell. Take Charge of Your Child's Sleep: The All-in-One Resource for Solving Sleep Problems in Kids and Teens, New York: Marlowe & Company, 2005.
2. Walker M. Casa, D, Levreault M, Psathas E, Sparrow S, Decher R. "Children Participating in Summer Soccer Camps are Chronically Dehydrated" Med & Sci in Sports & Ex. (2004); 36(5): S180-181; Desher N, Casa D, Yeargin S, Levreault M, Cross C, McCaffrey M, Psathas E. "Attitudes Toward Hydration and Incidence of Dehydration in Youths at Summer Soccer Camp" Med. & Sci in Sports & Ex. (2004); 37(5): S463.
3. Gisolfi CV, Lambert GP, Summers RW. "Intestinal fluid absorption during exercise: role of sport drink osmolality and [Na+]" Med Sci Sports Exerc 2001; 33:907-915.
4. Ivy J, Goforth HW Jr, Damon BM, McCauley TR, Parsons EC, Price TB. "Early postexercise muscle glycogen recovery is enhanced with a carbohydrate-protein supplement.: J Appl Physiol. 2002; 93(4):1337-44.
I hope you enjoyed the article! I am pleased to say that Gatorade also sent me a Gatorade Fuel Pack for my kiddos to enjoy and has also offered to give one to one of my readers as well. Below are the details on how you can win your own Gatorade Fuel Pack (6-pack of Gatorade & a Gift Card to Dick's Sporting Goods). I'd also like to share some tips of my own, Nutrition Tips. Of course during the winter you can't have just a regular sandwich, I love to have a grilled or baked sandwich. But it's not just that, did you know that we need more calories to stay warm during the winter? Especially when our kids will be out in the cold most of the time, playing their sports. We need to make sure not only do they not get hydrated, but also get the sufficient nutrition they need.
Here are some tips that the whole family can follow this year:
1. Cruciferous Vegetables: You may have heard this word, cruciferous, during an episode of The Big Bang Theory, but these are ideal during the winter months. These foods along with root vegetables, like carrots, are highly nutritious and will warm our bodies as we eat them. Some other ideal vegetables are hot peppers. Everyone knows that a chili pepper will definitely warm your body and you'll start sweating.
2. Dense makes sense: Foods that are dense and compact are also a good choice during this season because they are nutrient dense and high-calorie foods, like whole grains. Another good choice would be seeds especially sunflower seeds. For our family we eat way more sunflower seeds during the winter because we like to go watch the little leaguers and pee-wee football games in our sweaters! Don't forget those delicious chili's! Pack in the three bean chili filled with those chunky vegetables. Oh my gosh, I'm getting hungry.
3. Warm Belly: When my eldest daughter was about two years old her favorite thing to eat was soup. Chicken, beef, Italian, literally any kind of soup. As she became older I would ask her why she loved soup so much. She said it was because it would make her warm inside. That's exactly what it's suppose to do. Every holiday season we tag along with my grandmother to her social events that our church holds every year and they have a pot luck! That's the pefect way to get more calories and stay warm. We take a soup every year. These warm foods always bring smiles and great memories for years to come.
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This Giveaway was sponsored by Gatorade.
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