Children are more likely to be injured in contact sports than non-contact ones, but the benefits of participating far outweigh the risk.

Most common sports injuries among children are minor cuts, abrasions and strains to muscles or joints. More serious injuries such as fractures can occur, but these are more likely to happen in backyard play than in organised sports.

It is recommended that children should participate in daily physical exercise and it's important for adults to realise that kids playing sport are not "little adults". Some over-zealous parents need to be reminded that their children play sport for fun and enjoyment. Winning is just a part of it and the "ugly parent" syndrome is to be avoided.

EQUIPMENT

Mouthguards
Dental injuries are the most common facial injury in contact sports. Wearing a professionally fitted mouthguard will prevent most of these.

Helmets
Hard helmets protect the "noggin" in fast sports such as cycling, roller-blading or skiing, and in sports involving missile-style equipment such as baseball, ice hockey and cricket. It's not known how effective soft helmets are, but they do reduce cuts to the face and head in contact sports.

Footwear
Well-fitting footwear is important in reducing sports injuries. Features of correct footwear include the fit, cushioning of the foot and stability. In sports such as netball and basketball, which involve sideways movements, kids should always wear specially designed footwear. Running shoes are not safe enough. If your child plays football, the boots should have the right studs for the code and the surface.

FLUID INTAKE
Children should be encouraged to drink before they feel thirsty, and to drink more before, during and after a sports activity. Drink breaks should be regular and compulsory. Fresh water and sports drinks are acceptable for fluid replacement. To prevent spread of infection, water bottles should not be shared.

An average 10-year-old should drink 150-200ml of water 45 minutes before the event, 75-100ml every 20 minutes during the event, and regularly afterwards until urine is clear in colour.
An average 15-year-old should drink 300-400ml of water 45 minutes before the event, 150-200ml every 20 minutes during the event, and regularly afterwards to replace fluid loss.