Sweating the details on hydration

As you strive to ensure that your kids - and you - get enough exercise, don't forget to add water. A study presented to the American College of Sports Medicine shows that many children in summer sports camps are dehydrated, despite the availability of water and sports drinks and encouragement to drink them.

The study did not examine adult hydration habits, but experts' advice on drinking enough fluids before and during exercise applies equally to kids and adults.

The study of 34 boys and 24 girls aged 10 to 14 enrolled in four-day soccer camps found that most of the children were dehydrated by the second day of camp and that 59 percent of boys and 70 percent of girls were significantly dehydrated by the last day of camp.

Study author Douglas Casa, director of athletic training education at the University of Connecticut and a member of Gatorade's board of advisers, said there is no easy way to say exactly how much each child should drink to be adequately hydrated.

"The key message is that you don't want to lose weight (from fluid loss) during exercise, so whatever you sweat out must be replaced," Casa said. The best strategy, for both kids and adults: Drink 20 to 30 extra ounces of water or a sports drink at least 30 minutes before you start exercising and, if you will be exercising for more than an hour, drink more fluids during your workout.

He and other fitness experts advise against drinking soda or juice just before or during exercise. Sugary drinks like these, they say, sit in your stomach longer and can contribute to cramping.

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