Springtime Tips for Staying Healthy and on the Field

After the long winter we experienced, we are all eager to get outside and enjoy the warmer weather. That includes many of the youths in our community who are kicking off their spring seasons of softball, baseball, soccer, lacrosse, track, tennis and other sports activities.

School athletic programs and recreational sports can set children up with a lifetime of healthy habits while also providing important lessons in teamwork, leadership and character. At the same time, there is always a risk for injuries or physical setbacks.

There are steps that we can teach the children around us to take to help maximize performance, avoid injuries and maintain a healthy lifestyle, both on and off the field. Consider the following:

1. Wear protective gear.

NBA star Steph Curry may gross out some people with the way he frequently dislodges, dangles and chomps his mouth guard between plays – but that’s beside the point. The point is he uses a mouth guard to protect his teeth, thereby serving as a sports role model.

Young athletes should take full advantage of the array of protective gear that’s available to them from their team, league or local sporting goods store. That includes helmets to help protect against concussions and all sorts of shin guards and shoulder pads. Be sure to don this gear during practice because you can get hurt just as easily then as on game day.

2. Stretch before and after.

Coaches surely know the importance of stretching, but some young athletes might forget to routinely stretch out the body before or after a workout. During play, the body’s muscles tighten up. Stretching beforehand can reduce the risk of muscle-related injuries.

Stretching afterward will help give muscles additional support, while also helping those sensitive joints recuperate faster. Focusing on each muscle group of the body and holding each stretch from 10 to 30 seconds can increase flexibility, improve posture and enhance athletic coordination. Stretching the lower back and neck areas are crucial, as these areas of the body are sensitive and also important athletically.

3. Stay hydrated the right way.

When it comes to sports, nothing is more important than staying hydrated. Water may seem simple, even boring, to kids but it is essential and sure can beat sports drinks that in some cases are loaded with sugar. To hydrate, take frequent sips as opposed to gulping down 16 ounces of water at once.

Pediatricians recommend that children should drink half of their total body weight in ounces of water per day. They should take in water periodically during competition and, after the final whistle, they should drink more water to replenish what was lost through perspiration. But don’t overdo it; there is a risk of over-hydration.

Sports beverages with low levels of sugar and without artificial colors and chemicals can be beneficial, but you can also use pure electrolytes in powder form, stirring it into water. And soda? Quit that habit now.

4. Eat nutritious foods.

Complementing hydration with nutritious meals and snacks is crucial for young athletes. Yet the rules of the game are similar to everyday life: eat plenty of fresh vegetables, fruits, complex carbohydrates, and some sources of protein for energy.

Avoid as much as possible artificially flavored products or sugary foods. Young athletes can get most of their recommended daily allowance of vitamins and minerals from regular, nutritious meals; however, protein powders and shakes can supplement the diet before or after games or workouts. Fats should come not from chips and fried foods but from avocados, nuts or free-range chicken and beef.

With these tips in mind, it’s up to us, parents and coaches, to teach our children how to make healthy choices and help them prepare and perform well, both on and off the field.

John Walczyk is a registered compounding pharmacist at Johnson Compounding & Wellness in Waltham (www.naturalcompounder.com). Readers with questions about natural or homeopathic medicine, compounded medications, or health in general can email john@naturalcompounder.com or call 781-893-3870.