Sunday, 14 Jul 2024

How to Keep Youth Athletes Hydrated for Optimal Performance

As a coach or parent, you understand the importance of keeping youth athletes hydrated. Proper hydration not only improves their performance but also enhances their overall well-being. In this article, we will explore the significance of hydration for young athletes and provide useful tips on how to ensure they stay properly hydrated.

Recognizing the Impact of Dehydration on Performance

Research has shown that when an athlete loses more than 2 percent of their body weight due to dehydration, their performance can be significantly affected. While it may not be practical to weigh athletes during games, it is crucial to recognize the symptoms of dehydration, including:

  • Dizziness and headaches
  • Poor attention and decision making
  • Fatigue earlier than usual
  • Muscle cramps
  • Vomiting and difficulty drinking liquids

These symptoms serve as indicators that an athlete’s cardiovascular system is working harder than necessary. To address this issue, increasing fluid intake is essential.

Setting Hydration Goals for Youth Athletes

Knowing the symptoms of dehydration is only half the battle. It is equally important to establish hydration goals that delay fatigue, regulate body heat, satisfy thirst, and aid in post-training recovery. While individual hydration plans may seem excessive, it is crucial to be aware of each athlete’s fluid requirements. At the very least, ensure that water breaks are provided based on the needs of the most dehydration-prone athlete.

Tham Khảo Thêm:  WNT Update: Undefeated in Italy

Effective Strategies for Hydrating Youth Athletes

To help your athletes achieve their hydration goals, keep the following strategies in mind:

1. When and How Much to Drink: General guidelines suggest drinking 3-5 ounces of water for every 15-20 minutes of activity. However, it is advisable to allow athletes to experiment during training to determine their optimal water intake. For all-day events, incorporating snacks and meals containing some sodium can further optimize hydration. After exercise, athletes should consume approximately 16-24 ounces of water for every pound lost. Providing water bottles with ounce markings can make it easier for athletes to track their water intake.

2. Encourage Pre-Practice or Competition Hydration: Proper hydration should begin well before games or practices. Encourage athletes to drink water with their meals, as certain foods tend to dehydrate more than hydrate. Foods and beverages such as soups, smoothies, fruits, and vegetables are excellent options for increasing fluid intake.

3. Monitor Urine Color: Teach athletes to pay attention to the color of their urine before exercising. A well-hydrated body produces a sufficient amount of urine that is light yellow or clear. Conversely, dehydration can result in darker urine. An easy way to explain this to athletes is to say that their urine should resemble “light lemonade.” Anything darker indicates a need for more water.

By implementing these strategies, you can help youth athletes understand the importance of hydration and empower them to perform at their best.


Q: What is the recommended amount of water to drink during physical activity?

Tham Khảo Thêm:  After Long Break, U.S. Women Are Ready to Defend VNL Title

A: General guidelines suggest drinking 3-5 ounces of water for every 15-20 minutes of activity. However, individual fluid needs may vary, so it’s essential to allow athletes to determine their optimal intake through experimentation.

Q: How can I encourage athletes to stay hydrated throughout the day?

A: Apart from providing water during practices and games, encourage athletes to drink water with their meals. Additionally, incorporating hydrating foods and beverages like soups, smoothies, fruits, and vegetables can help maintain proper hydration levels.


Proper hydration is crucial for youth athletes, especially in warm weather conditions. As parents and coaches, it is our responsibility to educate them about the importance of hydration for their overall well-being and performance. By recognizing the signs of dehydration, setting hydration goals, and implementing effective strategies, we can ensure that young athletes feel their best, perform at their peak, and recover properly.

For more information on youth sports and holistic athlete development, visit Alpinetgheep.