Are You Game?
By: Clay Littrell
High school athletics consumes a major amount of time for many families. To put it in perspective, more than 60 percent of high school students in Missouri are involved in high school athletics. It’s a great way to get engaged and be active, but also can result in injury. There are many ways to keep your children safe while they are involved in sports. Safety is a matter of understanding possible risks and taking the recommended safety precautions.
Hydration
While competing in athletics, it is extremely important to stay hydrated. The best way to sustain hydration is to drink appropriate amounts of water before, during and after competition. Water is the main source of hydration, regulates body temperature and lubricates joints. Lack of water consumption during high activity, such as sporting events, results in dehydration. Symptoms of dehydration include muscle cramps, rapid heart rate, vomiting, dizziness and lack of sweating. It is vital that athletes drink plenty of water, and parents should monitor their children to assess vulnerability to dehydration.
Sleep
While getting the proper amount of sleep is one of the most important factors in staying healthy in high school athletics, it’s usually the most difficult to accomplish. High school athletes juggle practices, games, school and homework, all while trying to get the recommended 8 to 10 hours of sleep per day. Insufficient sleep results in poor athletic and academic performance, stress and a higher risk of injury. Maintaining a consistent schedule is one strategy to assist athletes in achieving optimal levels of sleep. Keeping a consistent schedule allows their bodies to maintain a healthy routine that facilitates a much healthier lifestyle.
Stretching
A proper warm-up before competition is necessary for an athlete to remain injury-free. Failure to warm up and stretch can result in tight, cold muscles, which makes athletes more vulnerable to straining or tearing. At minimum, five minutes of stretching and light jogging is recommended before and after any athletic event. This activity warms the muscles by increasing blood flow and reducing muscle tension, helping prevent muscle strain or tear. Stretching before and after athletic events is also critical in preventing muscle soreness.
Nutrition and Diet
A proper diet is vital for staying healthy throughout high school athletics. Food provides athletes with the required nutrients and fuels their young bodies so they can function properly. Eating three meals a day is essential when trying to achieve the optimal diet. Frequently skipping meals affects the hormones produced by the body, preventing muscles from developing properly and resulting in a greater risk of injury. It’s important that parents understand that carbohydrates are a major source of energy that athletes need when involved in sports. Proteins and vitamins also are key nutrients in sustaining a healthy diet.
With Risk Comes Reward
Participation in high school athletics is more than an opportunity to play the game that you love. People tend to overlook the advantages of being part of a team. It presents athletes with an opportunity to learn everyday values that they will use well beyond their high school careers. Athletics develops leadership, teamwork and responsibility — three qualities that every high school student should possess. Athletics also provides children an opportunity to enhance social skills through interaction with teammates and coaches. If your child already is involved in sports or thinking about joining a sport, continue to encourage further involvement. Participation in athletics not only promotes good health, but also forms healthy habits that may last a lifetime.