Many times teenagers are told that they need to eat and drink certain foods, take vitamins, or drink sports beverages if they play sports. But, regardless of whether they play golf, soccer, do gymnastics or swim, all they really need to do is eat a well balanced variety of foods and drink plenty of fluids. Preferable fluids are water, milk and fruit juice. The recommendations from MyPyramid at www.MyPryamid.gov provide a healthy eating plan based on the teen’s age, gender and activity level. A balanced diet with a variety of foods from each food group will provide the energy and nutrients a young athlete needs.

The biggest additional need when playing golf or other outdoor activities in the hot, humid summer weather in Alabama will be for fluids. Keep these tips in mind to stay hydrated.

• Our bodies can lose up to 1 gallon of fluids a day, and it’s important to get enough liquids to replace that lost.
• Drink an extra 2 cups of water before an athletic event if you know you will be perspiring a lot, then drink about 4 ounces every half hour during the activity. On hot days even more water will be needed.
• Drinking too little can cause headaches, muscle cramps, weakness and fainting, and nausea.
• It is important to drink fluids every thirty minutes or so, even if one doesn’t feel thirsty.
• Sports drinks are only needed when a teen has participated in sustained physical activity for 60 minutes or more.
• If a sports drink is consumed during or after physical activity, the rest of the time the beverage should be water.
• Sports drinks are expensive and can have a lot of calories and caffeine. When choosing a sports beverage, look for one that does not have caffeine listed in the ingredient listing near the Nutrition Facts label. Caffeine acts as a diuretic and causes the body to lose fluid and can cause a heat-related illness. Caffeine can also cause stomach upset, nervousness, sleeplessness, headaches, and irritability.
• Drink soft drinks in moderation. Most are high in calories, sugar and caffeine, but have no nutrients. They are said to contain “empty calories.”
• We also get fluids from foods such as soup, fruit, vegetables and gelatin.
During teen years, the body builds bone mass faster than at any other time in life so it is important to get enough calcium. Teens need at least 3-4 cups of low fat milk or dairy products every day.
Water is the single most important nutrient needed by those participating in sports. Teens are encouraged to make healthy choices –most of the time.