Hydration and exercise
Exercise, particularly if it is high intensity or on a hot day, can cause fluid losses sufficient enough to require fluid replacement. Water is the best option to replenish fluids lost during exercise. After exercise however, milk provides most of the requirements for post-exercise recovery and hydration – fluid, protein, and carbohydrates, and electrolytes including sodium and potassium. In fact, milk is higher in electrolytes than most sports drinks, which helps young people rehydrate by improving fluid retention.
Making the right drink choices
More and more we are seeing children consuming sugary soft drinks and fruit juices in place of more nutritious drinks like milk.
The most recent NSW Schools Physical Activity and Nutrition Surveyi found one in three students in kindergarten to Year 4, and two in three students in Years 6 to 10, consumed less than one cup of milk per day.
Many children were however consuming more than one cup of fruit juice and some reported consuming two cups or more of soft drinks, cordials and sports drinks a day.
According to dentists, diet is the major contributor to dental decay and erosion in childrenii, and these conditions could be linked to increased consumption of sugary and acidic soft drinks and fruit juices in place of water and milk.
Keeping teeth tip top
According to national reports, dental decay has been estimated to be Australia’s second most costly diet-related disease. Yet 90 percent of dental decay is preventable.
Milk and other dairy foods such as cheese and yogurt contain a unique combination of special anti-decay nutrients – calcium, phosphorus and the protein, casein.
Research has indicated hard cheese has been linked to decreased risk of dental cavities and erosion and milk has also been linked to decreased risk of cavities, making it a good drink choice any time of dayiii.
Kids need 3
Only 1 out of 5 kids has the recommended 3 serves of dairy every dayiv!
Dairy is the perfect all round food for growing kids, especially active kids. It is one of the richest sources of calcium in our diet, which not only helps to build strong bones and teeth but supports physical activity helping muscles and nerves to function correctly.
Dairy provides 10 essential nutrients including carbohydrates for energy, high quality protein for muscle building and vitamins and minerals like calcium, potassium, magnesium, zinc and more.
A serve of dairy is:
• 1 glass of milk (250ml)
• 2 slices or 4 cubes of cheese (40g), or
• 1 small tub of yogurt (200g)
For more information about drink choices for active kids, plus easy and fun recipes and tips visit: www.dairyaustralia.com.au/kidsneed3
i. 2010 NSW Schools Physical Activity and Nutrition Survey (SPANS), Executive Summary.
ii. Australian Dental Association (ADA) media release (2011) How to keep your ‘two front teeth’ (and all the rest) this Christmas.
iii. Moynihan P & Peterson PE (2004) Diet, nutrition and the prevention of dental diseases. Public Health Nutrition, 7: 201-226.
iv. Secondary Analysis of the 2007 Australian National Children’s Nutrition and Physical Activity Survey, CSIRO, 2009, revealed only one out of five children aged 4-11 years is achieving 3 serves of dairy daily as recommended by the Australian Guide to Healthy Eating,1998, as part of a balanced diet across all food groups.
Drink choices for active kids
Hydration and exercise