Is your little athlete continually asking for sports drinks after practice? Here's when this type of beverage is appropriate, and when you should stick to plain water.

While sports drinks such as Gatorade and Powerade have become increasingly popular for athletes of all ages during the past few decades, the amount of sugar most of these prepared beverages have – 30 or more grams – is on par with most sodas.

Using data from the Nurses' Health Study II, Harvard Medical School researchers found that 11,000 children between ages 9 and 15 who drank sports drinks gained an average 3.5 pounds during a two-year interval, which was a larger weight gain than those who drank soda.

Offering your child water should be the first line of defense against dehydration. After a hard practice or game, your child may need to replace electrolytes – calcium, potassium and sodium – to properly rehydrate and regulate blood pressure. If you don't want to offer a sports drink, here are some options:

• Make your own sports drink – If your little one loves the taste – but you hate the extra sugar – stir up your own batch by mixing water, orange juice, honey and salt together and keeping a bottle or two in a cooler for after the game.

• Pair water with an electrolyte-friendly snack – Eating something with electrolytes can regulate blood pressure without causing blood sugar peaks. Offer a piece of fruit, such as a banana or orange, to go with a bottle of water.

Five tips for top athletes

To help your athlete be the best he can be, focus on these five areas:

• Food – Save the snack splurges for post-game celebrations. Always keep healthy foods, including Greek yogurt, fresh fruit or veggies, or peanut butter and whole grain crackers, in the kitchen.

• Equipment – Your child's sports equipment should be in good working order. Examine helmets, pads or shin guards regularly, especially after hard plays, and replace when damaged.

• Good sportsmanship – Being a good athlete is about more than learning the rules of the game. Teach your child to play fair and congratulate opponents for a good game regardless of whether they won or lost.

• Sleep – Enforce a set bedtime so your child gets the rest they need.

• Train – Know your child's training schedule. Ask how practice is going. If your child complains of pain or soreness, it might be time for an appointment with their primary care provider to make sure your athlete isn't training too hard.

If you have concerns about your child's health, speak with your physician. In the event of an emergency, the emergency room at Siloam Springs Regional Hospital is here for you and your family 24 hours a day, seven days a week. To learn more about our services, visit NorthwestHealth.com today.

Print Headline: Electrolytes 101: Taking care of your student athlete

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