10/21/2026
Hydration tips to keep your athlete at the top of their game
Whether it’s baseball, soccer, football, basketball or cheer, young athletes work hard – and staying hydrated is key to keeping them healthy, focused and performing their best.
Why hydration matters:
Children are more susceptible to dehydration than adults, especially when playing sports in the heat. Even mild dehydration can impact energy levels, muscle function and
concentration. Staying properly hydrated helps regulate body temperature, prevent cramps and reduce the risk of injury.
How much is enough?
A good rule of thumb is for kids to drink:
16–20 oz of water 2–3 hours before practice or a game
5–10 oz every 20 minutes during activity
16–24 oz after activity for every pound of weight lost
What should they drink?
For most youth athletes, water is best. Sports drinks may be helpful for intense activity lasting over an hour, especially in hot weather, but they should be used sparingly due to added sugars.
Pro tip for parents:
Encourage kids to bring a labeled water bottle to every practice and game—and remind them to drink even if they aren’t thirsty. Thirst is actually a late sign of dehydration!
At Children’s Health℠, we’re proud to support growing athletes and their families.
Learn more about how proper hydration can boost athletic performance and reduce injury.
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