How Hydration Affects Athletic Performance - How to Keep Your Athlete Hydrated
Dehydration is one of the most overlooked factors in youth sports. Even mild fluid loss can lead to cramps, fatigue, and reduced endurance. For young athletes, proper hydration isn’t optional - it’s essential for safety, performance, and recovery.
1. The Role of Hydration in Sports
Hydration supports nearly every system in the body during exercise. It helps regulate temperature, cushions joints, and delivers oxygen and nutrients to working muscles.
When athletes are even slightly dehydrated, they may experience:
Muscle fatigue or cramps
Slower reaction times
Poor endurance and recovery
Higher risk of heat exhaustion or heat stroke
Losing just 2% of total body water can lead to a noticeable drop in performance. Especially in hot, humid environments like Houston.
2. How Much Water Do Young Athletes Need?
Daily water needs depend on age, body size, sport, and weather conditions. Here’s a simple guideline:
Daily baseline: Drink half your body weight in ounces.
(Example: A 100 pound athlete should aim for 50 oz of water daily.)Before practice: Drink 16 - 20 oz of water about 2 hours before activity.
During activity: Take in 5 -10 oz every 15 - 20 minutes, especially in hot weather.
After games or training: Replenish with water and electrolyte drinks if sweating heavily or playing for more than an hour.
3. Signs of Dehydration (and How to Prevent It)
Recognizing early signs of dehydration helps prevent bigger issues. Watch for:
Dry mouth or lips
Headache or dizziness
Dark yellow urine
Muscle cramps or sluggishness
Smart hydration tips for families:
Encourage regular water breaks during and between activities
Send athletes to practice with a full water bottle
Avoid excess caffeine or sugary energy drinks
Include hydrating foods like watermelon, oranges, cucumbers, and coconut water
Key Takeaways
Hydration directly affects performance. Even slight dehydration leads to fatigue, poor focus, and cramping.
Aim for half of body weight in ounces of water each day. Adjust up in hot weather or during intense training.
Look for signs of dehydration. Sluggishness, dry mouth, or dark urine mean it’s time to increase fluids.
At Dynamic Sports Therapy, we help athletes build habits that support both performance and recovery - including smart hydration strategies tailored to each sport. If your athlete is dealing with fatigue, cramps, or repeat injuries, proper hydration could be part of the solution.
