How to Keep Kids Hydrated During Sports

Learn practical strategies to ensure your young athlete stays properly hydrated before, during, and after sports activities.

1. Start hydration before the game begins. Your child should drink water throughout the day, not just during sports. Offer 16-20 ounces of water 2-3 hours before activity, and another 8-10 ounces about 15-20 minutes before starting. This gives their body time to absorb the fluids and ensures they start well-hydrated. Make this part of your pre-game routine, just like packing equipment.
2. Keep them drinking during activity. Kids should take water breaks every 15-20 minutes during sports, even if they don't feel thirsty. Children often don't recognize when they're getting dehydrated. Have them drink 5-9 ounces each time - about half a typical water bottle. For activities lasting longer than an hour in hot weather, sports drinks can help replace electrolytes, but water is usually sufficient for most youth sports.
3. Don't forget post-game hydration. After sports, your child needs to replace fluids lost through sweat. A good rule is to drink 16-24 ounces for every pound of body weight lost during activity. You can check this by weighing them before and after practice if needed. Continue offering water for several hours after the activity ends.
4. Choose the right drinks. Water is the best choice for most activities under an hour. For longer activities or very hot days, sports drinks can be helpful because they replace electrolytes lost in sweat. Avoid caffeinated drinks, sodas, or energy drinks - these can actually increase dehydration. Milk or chocolate milk can be good recovery drinks after sports.
5. Watch for warning signs. Learn to spot dehydration symptoms: excessive tiredness, dizziness, headache, nausea, or decreased urination. Dark yellow urine is also a warning sign - it should be light yellow or clear. If your child seems confused, has a rapid heartbeat, or stops sweating despite heat, these are serious signs requiring immediate medical attention.
6. Make hydration easy and appealing. Keep water bottles easily accessible during games and practice. Let kids choose fun water bottles they'll want to use. Add sliced fruit like lemon or orange to make water more appealing. Freeze water bottles partially so they stay cold longer. Set reminders on your phone for water breaks if you're coaching or supervising.