Hydration Hacks for Young Athletes: When, What, and How Much to Drink
Hydration affects how you feel, practice, and play. Even small levels of dehydration (2% bodyweight) reduce endurance, power, and decision‑making. The exact things youth athletes need in practices and games. Treat hydration as a planned part of training, not something you “wing” when thirsty.
Start before practice. Thirst is a late signal, so encourage a pre‑practice fluid routine: 5–10 mL/kg (about 8–16 oz for a 70‑lb kid) 2–3 hours before activity and another 3–5 mL/kg (about 5–8 oz) 15–30 minutes before start if needed. This helps ensure they begin sessions near a healthy baseline.
Drink during activity based on sweat. Sweat rates vary by kid, sport, and conditions. For typical sessions, sipping 100–200 mL (3–7 oz) every 15–20 minutes is a practical starting point… That’s 70 oz in an 2 hr session. Adjust for heat and electrolyte loss. We recommend a generalized daily intake for athletes of (Under 175lbs) consume 1 gallon, (175-200) 1.5 gals, (200-250) 2 gallons, (250-300) 2.5 gallons.
Use the right fluids. Plain water is fine for most practices under an hour. For longer or very intense sessions, make your own sports drinks with electrolytes and carbohydrates help maintain performance and replace sodium lost in sweat. You can easily do this with fruit juice, sodium, and good quality water… Maybe add some honey if needed. Avoid energy drinks and high‑sugar sodas; they dehydrate more and impair recovery.
Coaches should make it routine. Put bottles in the same place, schedule water breaks every 15–20 minutes, and require athletes to bring clearly labeled bottles. Coaches who model and enforce breaks create a culture where drinking is normal, not optional.
Mind the weather and intensity. Hot, humid conditions and high‑intensity drills raise sweat rates a lot. Increase fluid frequency and include electrolyte drinks on those days. Watch for warning signs. Dizziness, headache, decreased urine output or dark urine, excessive fatigue, or cramps. This is not something to worry about long term, but should be addressed in intensity of progression of activity, and hydration prep.
Special considerations for youth. Kids are less efficient at cooling than adults and may not recognize thirst cues. Parents and coaches must proactively manage fluid access and teach kids to drink on a schedule.
Practical checklist for teams and families
- Pre‑practice: 5–10 mL/kg (8-16oz) 2–3 hours prior.
- During: Sip 100–200 mL (About 3-6oz) every 15–20 minutes - Increase for heat / intensity.
- Post: Replace fluid - About 500 mL per pound lost (13-15oz) and include a salty snack or home made sports drink if sweat loss was high.
- Kids need scheduled breaks, and a plan for hotter days.
Hydration is low‑tech but high‑impact. Small, consistent habits, planned pre‑practice fluids, scheduled sipping, and post‑practice replacement… Will prevent avoidable performance declines and heat problems, and give young athletes a simple edge in both practice and games.
Sources:
- Casa, D. J., et al. (2015). National Athletic Trainers’ Association position statement: exertional heat illnesses. Journal of Athletic Training.
- Sawka, M. N., et al. (2007). Integrated physiological mechanisms of exercise performance, adaptation, and maladaptation to heat stress. Journal of Applied Physiology.
- Thomas, D. T., Erdman, K. A., & Burke, L. M. (2016). Nutrition and Athletic Performance. Journal of the Academy of Nutrition and Dietetics.
- Bergeron, M. F. (2015). Youth sports hydration and safety. Pediatrics/Sports Medicine sources.