Hydration Tips for Youth Sports

Thousands of children play sports in the United States every year. According to the SUNY Youth Sports Institute, in 2009 there was an increase in heat-related deaths related to youth and high school football. It is important for young athletes to stay hydrated; water and sports drinks like Gatorade work best, and there's a strategy for helping youth athletes beat the heat.

  1. Check the Conditions

    • Before exercising or playing outdoors always check the weather conditions, say experts at the SUNY Youth Sports Institute. That includes the temperature and the humidity. Also, exercise or play in the morning or the evening and exercise in the shade, when possible. It's always best to avoid the peak heat of the day.

    Before Activity

    • The National Athletic Trainers Association recommends that children under 90 lbs. drink 3 to 6 oz. of fluid one hour before any activity. Children that weigh more than 90 lbs. should drink 6 to 12 oz. of fluid an hour before activity. For youth who know they'll be performing strenuous activity, SUNY recommends they hyper-hydrate with 16 to 32 oz. 30 minutes to an hour before exercise.

    During Activity

    • SUNY experts say youth should replace fluids every 10 to 15 minutes during activity. They should drink anywhere from 6 to 8 oz. at each interval. Parents should teach their kids to drink at regular intervals.

    After Activity

    • The NATA recommends that children under 90 lbs. drink 8 oz. of fluids after exercise in order to help the body replace fluids lost during exercise. Children that weigh more than 90 lbs. should drink up to 12 oz. of fluid.

    Warning Signs

    • SUNY experts say you should always be on the lookout for warning signs and symptoms of heat illness, including fatigue, nausea, headaches and excessive thirst. Also, you should not exercise if you've had an illness or a fever recently.