The sun is shining and outdoor temperatures are climbing! One of the most important things you need to remember is to keep athletes hydrated during summer sports practices and competitions.

• Make sure your athlete has 1-2 cups of fluid within 2 hours of practice/competition
• For events lasting less than an hour, water is preferred over sports drinks
• Athletes should be consuming 5-9 ounces of water every 20-30 minutes depending on the intensity of the activity

These guidelines should also be kept in mind for afternoons at the pool, trips to the amusement park, and general outdoor play.

Source: MSNBC

Every four years, the best of the best in sports gather to compete in the Olympic Games, but when you think about the odds of your child every reaching such a level, it just isn’t realistic. So what about the average athlete? You know, the child who prefers parks and rec league soccer to the high pressure travel league, or the child who consistently comes in middle of the pack at summer swim meets. In my opinion, sports are healthy for kids - it doesn’t matter if they are the fastest, highest scorer, or star of the team - each and everyone of them is successful for showing up to practices, playing in the games, and being a part of a healthy lifestyle.

Sandy at Parent Dish agrees in her post called “In Praise of the Average Child” - three cheers for you Sandy! I like your parenting style!

Looking for a creative way to have fun with fitness this summer? Invite some friends over or make this a team event for athletes on a hot day. Fill up the buckets, get out the water balloons, sprayers, and sponges and have fun. Here are a few ideas to get you started:

• Water balloon obstacle course - hop with a water balloon between the knees through a series of cones and diversions
• Pass the sponge
• Sponge bum
• Water balloon toss with a twist
• Water gun tag
• Water hose limbo

I’d love to hear of any other ideas you might have! It’s going to be 95 degrees tomorrow.