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Hydrating Your Child or Teenage Athlete

By SuperKids Nutrition, 10/19/17, 8:45PM PDT

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Hydration is something you don’t want to overlook for young athletes. A few starter tips to ensure your child is ready for the heat and humidity is hydrating before and giving them time to adjust to the temperature they will be practicing or competing in.

Adequate water does more than help regulate your temperature – it protects a child’s spinal cord, lubricates the joints and helps keep them regular! Adding frozen fruit to your child’s water bottle may help increase consumption, just be sure it stays chilled and gets a good washing when it’s done. For specific recommendations check out the guidelines below:

Before event hydration:

  • Develop a plan and make sure your child has a few water bottles packed. Pack an extra just in case one gets lost or they are overly thirsty! The goal is to start an exercise in a hydrated state.
  • 2-3 hours before aim for your child to have ~16-20 oz (about the size of a standard plastic water bottle)
  • Top off hydration 10-15 minutes before with an additional 8-12 oz
  • All these numbers seem confusing? Fill a clear bottle with measured water a half cup (4 oz) at a time, marking each 4 oz segment with a permanent marker. Now your kid will get a little math lesson in while they are hydrating!