Hydration plays a crucial role in keeping young athletes healthy, energised, and performing well. Even mild dehydration can impact focus, endurance, and strength. Teaching children the importance of regular fluid intake is essential for maintaining peak physical and mental performance.

Why Hydration Matters

Children are more susceptible to dehydration, particularly during long training sessions or in hot weather. Regular water intake is key to avoiding fatigue, cramps, and heat-related illness. Dehydration can also negatively affect concentration and coordination, making proper hydration a key part of any training routine. Developing strong hydration habits ensures young athletes can train and compete safely.

The Role of Electrolytes

Sweating during activity means losing not only water but also electrolytes like sodium, potassium, and magnesium. These minerals help with muscle function and prevent cramping. In most cases, a balanced diet and regular meals cover electrolyte needs, but extra care is needed during long or intense sessions, particularly in hot weather. Including naturally salty snacks and potassium-rich fruits like bananas can support healthy electrolyte balance.

Water vs. Sports Drinks

• Water is ideal for most children’s activities and should be the go-to beverage.
• Sports drinks are only necessary during extended, high-intensity exercise (over an hour), especially in hot conditions.
• Avoid energy drinks entirely. These are unsuitable for children, with high levels of caffeine and sugar that increase the risk of heart palpitations, sleep disruption, anxiety, and dehydration.

Safe Hydration Strategies

• Encourage regular sips of water before, during, and after activity.
• Offer hydrating foods such as cucumber, watermelon, and oranges.
• Replenish lost fluids post-exercise with water, milk, or a balanced snack.
• Remind children to monitor their urine colour—pale yellow indicates good hydration.

Conclusion

Staying properly hydrated is essential for young athletes to perform their best and stay healthy. By promoting regular water intake, understanding when electrolytes are needed, and steering clear of harmful energy drinks, you can support your child’s well-being and athletic success. Proper hydration habits will also help them stay alert and focused during school and everyday activities.