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This is especially important if you sunbathe a lot.

Or if you regularly work outside without a shirt on.

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A spot or sore that does not heal within 4 weeks    
A spot or sore that continues to itch, hurt, scab, crust or bleed for more than 4 weeks    
Areas where the skin has broken down or ulcerates with no obvious cause, and does not heal within 4 weeks
An ulcer is an area that is breaking down and begins to get deeper.  This can be called erosion.

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But you don’t want to be hungry either. Bring a snack, especially for long practices, competitions, or all-day events. Half a sandwich, fresh or dried fruit, or a small handful of nuts are all good snacks. Sports bars, or energy bars, are convenient, but they aren’t necessary for athletes. You can get the same energy from healthy foods.

Avoid sugary stuff like sodas or candy bars right before you practice or compete. You might get a little energy boost, but it will fade fast leaving you feeling drained. But eating and drinking the right stuff will help you play your best. Now, go out there and have a great season!

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If you get dehydrated you won’t feel well or perform well. Serious dehydration can make you sick enough that you’d need to go to the emergency department for treatment.

Drinking before, during, and after exercising (or an event) is the best way to stay hydrated. Don’t wait until you’re thirsty. Water is the best choice. Fruit juice mixed with water is another refreshing drink. But avoid soda, especially caffeinated ones.

A sports drink is OK once in a while, but remember that these drinks have a lot of sugar and calories. Water is still the best drink for your body and it contains no calories.

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Some sports emphasize large or small body sizes, but kids can play sports like gymnastics or football without going to extremes to lose or gain weight. In fact, because kids are still growing it’s important to let your body grow to the height it was meant to be and dieting can jeopardize that if it’s not healthy.

Some strategies, such as high-protein diets or protein supplements, can cause serious problems, like kidney damage. Using steroids, an illegal drug, is another dangerous way to gain weight. Kids and adults should steer clear of those. Skipping meals, eliminating certain food groups, or going on fasts (not eating at all or eating very little) also can be harmful to kids.

Being busy can make it difficult to eat regular meals, so talk with your mom or dad about how to handle meals when you’re at practice or a game. When you can, try to eat dinners at home. Research shows kids eat healthier when they regularly share meals with their families.

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You’ll find calcium in dairy products, like milk, yogurt, and cheese. Other good sources include dark, green leafy vegetables and calcium-fortified products, like orange juice.

It’s important to include iron-rich foods in your diet, such as meat, eggs, and dried fruit. Without enough iron, kids might get tired more easily.

 Girls who have gotten their periods lose some iron every month through their menstrual flow and active kids lose iron through their sweat - weird!

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School-age kids (ages 6 to 12) generally need between 1,600 and 2,500 calories a day. An athlete who is more active than a typical active kid might need to eat more. Calorie needs go up during puberty, so that can make a difference, too.

But each kid is different. It’s important to consider how much time you actually spend being active and training for your sport. Attending a soccer practice can be an intense or light workout, depending on a variety of factors. Do you practice 2 hours a week or 12? It will make a difference.

If you’re interested, your mom or dad can help you keep a food journal for a few days to get an idea of how much you’re eating and if you’re getting the nutrients you need. Usually, though, kids do fine just eating a balanced diet of healthy meals and snacks. If you’re concerned about your weight or your diet, you might want to talk with your doctor or a dietitian, who specializes in helping athletes.

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