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Back to School Hydration: Keep Your Young Athlete Thriving on the Field!

Hey Mama! I know you're getting back into the swing of school sports, and I understand how much you want your young athlete to shine this year. One of the most important things you can do to support their performance is to prioritize hydration. Dehydration can seriously impact their endurance, recovery, and overall athletic performance. So, let's dive into some essential tips to keep your young athlete properly hydrated and ready to take on any challenge that comes their way!

First and foremost, staying hydrated is crucial for athletes, as water plays a vital role in maintaining body temperature, lubricating joints, and delivering nutrients to cells. Proper hydration also ensures optimal cardiovascular function and helps prevent muscle cramps, fatigue, and dizziness during exercise. Ensure your athlete understands the importance of drinking enough water throughout the day, not just during workouts.

Calculating their fluid needs for sports conditioning is vital to keep them at their best. A general guideline is for them to consume around 16-20 ounces of water two hours before exercise and 7-10 ounces every 10-20 minutes during physical activity. However, remember that individual fluid requirements can vary based on body weight, exercise intensity, and duration. So, it's a great idea to help them calculate their personalized fluid needs.

To do this, start by determining their sweat rate. Please encourage them to weigh themselves before and after an intense workout to estimate how much weight they've lost due to sweating. For every pound lost, they should aim to drink approximately 16-24 ounces of fluid to rehydrate their body entirely.

Now, let's talk about those hot temperatures! As school and sports practices get back in session, the weather is still hot,

and adjusting their fluid intake becomes even more crucial. Heat and humidity can increase the rate of sweating, leading to a higher risk of dehydration. So, remind them to drink more fluids during workouts in hot weather. They can consider increasing their fluid intake by 1.5 to 2 times to compensate for the additional fluid loss through sweat.

To ensure they are staying adequately hydrated, remind them to monitor the color of their urine. Clear or pale yellow urine indicates proper hydration, while dark yellow or amber urine suggests dehydration. This simple tip can help them stay on track with their fluid intake.

Looking for signs of dehydration in your athlete is crucial. Common symptoms include thirst, dry mouth and throat, fatigue and weakness, headaches, dizziness, decreased urine output, dark-colored urine, rapid heartbeat, and breathing. By recognizing these signs early on, you can take action to prevent further dehydration and support their well-being.

Water is generally sufficient to maintain hydration when your young athlete is engaged in moderate physical activity lasting less than an hour. However, consider incorporating sports drinks or electrolyte supplements during intense or prolonged exercise sessions lasting over an hour. These help replenish electrolytes like sodium, potassium, and magnesium, lost through sweat. Electrolytes are crucial for maintaining fluid balance, muscle function, and nerve impulses.

Finally, why not create a fun and refreshing DIY electrolyte drink recipe for your athlete? You can make it together and make sure they enjoy staying hydrated. Here's a simple recipe to get you started:


- 2 cups of water (filtered or bottled)

- 1/2 cup of freshly squeezed orange juice

- 1/4 cup of freshly squeezed lemon juice

- 2 tablespoons of honey or maple syrup

- 1/4 teaspoon of sea salt

- Optional: a pinch of ground ginger for added flavor


1. Mix all the ingredients in a pitcher until well combined.

2. Chill the mixture in the refrigerator for at least an hour.

3. Serve over ice and let your athlete enjoy this tasty drink during or after workouts.

Staying hydrated is crucial to supporting your athlete's success this sports season. Following these essential tips help ensure they perform at their best and have a blast while doing it! So, let's prioritize hydration and let your young athlete shine this year!

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