Hydration for Young Athletes: A Practical Guide | Green and White Youth Association

Water is the simplest performance tool in youth sports, and one of the most important. Even mild dehydration can make young athletes feel tired, cause headaches and reduce coordination and concentration. In hot weather, it can contribute to serious heat illness. Building good hydration habits helps children feel better, play better and stay safe.

Why children are at risk

Children may not recognize thirst, especially when they are focused on playing. They may also forget to drink or feel shy about asking for a break. In heat and humidity, they can lose fluid quickly through sweat. That is why hydration needs to be planned rather than left to chance.

Before activity

Encourage young athletes to drink water throughout the day, not just at practice. Starting practice already well hydrated makes a big difference. A good habit is to drink water with meals and snacks, and to have a glass of water an hour or two before practice or a game.

During activity

Coaches should build regular water breaks into practices and games, especially in warm weather. In hot conditions, breaks may need to be more frequent. Players should have their own water bottles, clearly labeled, and should be encouraged to drink even if they do not feel thirsty.

For most youth practices of an hour or so, water is all that is needed. For longer sessions, tournaments or very hot conditions, a sports drink can help replace electrolytes lost in sweat. Talk with your child's doctor if you have questions about what is right for them.

After activity

Rehydrating after practice helps the body recover. Encourage children to drink water after practice and with their next meal. Fruits and vegetables with high water content, such as watermelon, oranges and cucumbers, also help.

What to avoid

Energy drinks are not recommended for children and adolescents. They often contain high levels of caffeine and other stimulants.
Sugary sodas and juices are not ideal for hydration during activity and can upset the stomach.
Large amounts of water all at once can be uncomfortable. Small, frequent sips are better.

Signs of dehydration

Watch for:

Thirst, dry mouth or dry lips.
Headache.
Dizziness or lightheadedness.
Fatigue or unusual tiredness.
Muscle cramps.
Dark yellow urine.
Irritability or difficulty concentrating.

A simple guideline for children is that pale yellow urine generally means they are well hydrated, while dark yellow urine suggests they need more fluid.

Heat illness

Dehydration can contribute to heat illness, which ranges from heat cramps to heat exhaustion and heat stroke. Heat stroke is a medical emergency. Signs include confusion, collapse, very high body temperature and changes in behavior. If heat stroke is suspected, call 911 and begin cooling the athlete immediately, ideally by immersing them in cold water.

Tips for parents

Send your child to every practice with a full water bottle.
Freeze a partly filled bottle overnight and top it up with water in the morning so it stays cold.
Pack water-rich snacks such as fruit.
Talk with your child about drinking even when they are not thirsty.
Watch for signs of dehydration after practice.

Making it a habit

Good hydration is a habit that serves athletes for life. When coaches build water breaks into every practice and parents reinforce the habit at home, children learn to take care of their bodies, and that pays off on and off the field.