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Proper hydration is crucial to the performance of any athlete at any age. Surprisingly, a more critical element in an athlete’s diet isn’t what they eat but what, how much, and when they drink. The hydration needs of pre-adolescent children are higher compared to adults. Coaches and parents should ensure that their young athletes are drinking enough fluids.

When a child exercises, their body temperature rises as their muscles generate heat. They sweat as their bodies get hot and their sweat evaporates as they cool down. A child needs to replace the water lost by sweating by drinking the adequate amount of fluids; otherwise, they upset their body’s water balance and run the risk of becoming overheated.

To avoid dehydration, it is vital for your young athletes to consume fluids before, during, and after a game or practice. Some coaches and parents promote the drinking of fluids for children by offering them what kids feel is a more exciting alternative to plain water. Sports drinks increase voluntary drinking by almost 90% in children ensuring they are drinking enough.

Here is a guide sheet to making sure your young athletes are meeting their hydration requirements:

Before a game/practice

● Drinking fluids before the big game or practice will reduce the effects of dehydration.

● A good meal with containing water like fruits.

● 1 to 2 hours before sports: 4 to 8 ounces of cold water.

● 10 to 15 minutes before sports: 4 to 8 ounces of cold water.

During the game/practice

● Any time a child feels thirsty.

● During timeouts or breaks.

● Every 20 minutes: 5 to 9 ounces of a sports drink, depending on weight (5 for a child weighing 88 pounds, 9 ounces for a child weighing 132 pounds).

● Encourage the ability to drink whenever they want and not to wait until they are told to take a break.

Remember:

Adjust fluid needs based on the weather, the amount of equipment worn, and duration and intensity exerted at the game or practice.

Be mindful that kids do not over-drink as this may cause hyponatremia.

After the game/practice

The purpose of post-game hydration is to correct any lost fluids during the game or practice, helping the body recover from the exercise.

● 30 minutes after the game or practice, sports drink containing protein and carbohydrates such as chocolate milk are ideal to not only rehydrate but also help the body recover by enhancing muscle repair and replenish glycogen stores in the muscles.

● Replace all fluids that may have been lost after the game or practice through urination.

● Eat a good meal with foods that contain water.