Your child’s softball team has made it to the playoffs. They’re undefeated and ready to win it all. Usually, the focus isn’t on proper eating and drinking before the big game. But, you wouldn’t consider sending your kid to the game without all her gear -the glove, jersey or shoes, right? Drinks and snacks should be part of the gear, too. If your child doesn’t drink enough before the game, his body won’t be ready to perform at its peak. This is the playoffs – he needs to be at his best.

Athletes should fuel their body with a high carbohydrate meal or snack and plenty of fluids (not carbonated, sugary sodas, though) 2 to 3 hours before practices and games. Did you realize your child’s body needs fuel just like a car? If you don’t have enough water, sodium, or carbohydrates, it could affect athletic performance. Athletes should begin all exercise sessions well hydrated. Hydrated means that your child’s body has enough water coming into it to replace the water going out. If they don’t drink enough fluids (water or sports drinks) before and after the big ball game, they could experience heat cramps, heat exhaustion or heat stroke.

How do you know if your child is dehydrated (don’t have enough fluids going in)? Typically, they will begin to feel thirsty and irritable and as it gets worse, they could get a headache, or experience weakness, dizziness, cramps and more. To say the least, they won’t feel like finishing the big game.

Here are some ideas about how to give your child’s body the fuel it needs when they’re headed to practice or the big game. Have your child:
1. Eat a good pre-game meal about 2 to 3 hours before the start time. Two good meal ideas are ravioli with meat sauce Italian bread, steamed vegetables, canned fruit and low-fat milk or baked chicken, rice, steamed broccoli, fruit yogurt and juice.

2. Drink water or sports drinks throughout the day of the game. Try to avoid carbonated, sugary and caffeinated drinks.

3. Eat salty foods like pretzels, crackers or peanuts as snacks.

If your child is on the run after school and doesn’t have time for a meal, pack some snacks in their backpack. Granola and cereal bars, dried fruit, oatmeal cookies and fig bars are good choices. It’s also important to talk to your child about the importance of staying hydrated and by observing their behaviors. Some kids who want to prove how tough they are may tell you they don’t need anything to drink, but you know best.

Keep a watchful eye on their dietary habits throughout the day of the game, as it is also important to avoid overeating and overhydrating. If you can get your child to keep a diary of their diet on a piece of paper stuck to the family refrigerator, it will help everyone to see exactly what is consumed without guessing.

For more information on this topic, visit www.gssiweb.com.

Special thanks to Wendy Frizzell, BeSafe Child Contributing Writer.