Hydration for Sports Kids: Why Water Wins Every Time

Infused water

Tryouts are intense, and this week’s heat is no joke. With the temperature soaring past 90°F—and 100°F on the horizon—keeping our kids properly hydrated isn't optional. It’s essential.

Whether it's your 5-year-old at flag football or your 10-year-old grinding through Pre-ECNL tryouts, water is the real MVP. Not just for cooling down—but for focus, energy, recovery, and staying safe.

Why Water Beats Sports Drinks:

• No added sugar, dyes, or artificial stuff.

• Keeps kids hydrated without the crash.

• Perfect for young athletes who need stamina over sips of sweetness.

  
  

Easy Infused Water Recipes (Kid-Approved):

1. Strawberry + Mint: Refreshing + slightly sweet.

2. Lemon + Cucumber: Clean and cooling—like spa water for kids.

3. Orange + Blueberry: Fruity, fun, and packed with vitamin C.

   
   

Let your kids help prep them—if they help make it, they’re more likely to drink it.

Tryout & Tournament Tip:

Pack 2–3 bottles: One plain water, one infused. Keep them chilled in a cooler and set a reminder to drink between sessions. Hydration doesn’t happen at the water break—it starts hours before.

How Much Water Do Kids Actually Need?

On a hot day or during tryouts, hydration needs go up. A good general rule:

• Before activity: 1–2 cups (8–16 oz) about 1 hour before

• During: Small sips every 15–20 minutes (~5–9 oz per 20 mins)

• After: At least 1 cup (8 oz) post-practice—more if they’re still sweating

Watch for signs of dehydration: headache, dry mouth, lack of energy, or fewer bathroom breaks.