As kids’ sports camps continue and high school sports practices officially start next week, experts emphasize the importance of proper hydration—especially in the heat.
Staying hydrated is essential, but doing it right is not always as simple as young athletes might think.
The first key tip: plan ahead. Athletes should start drinking water two to three hours before their first practice to help their bodies prepare.
During practice, sip water steadily rather than chugging it all at once.
Drinking too much water at once can upset the stomach and even cause vomiting.
Proper hydration can also improve performance.
“Hydration is a big part of your performance. You need to be well hydrated to perform your best,” said sports medicine doctor Marie Schaefer of the Cleveland Clinic.
Schaefer recommends drinking four to six ounces of water every 15 to 20 minutes during practice.
“It helps keep all your other body systems in check, ensures muscle breakdown is properly flushed, keeps your brain functioning well, and maintains a healthy heart rate to maximize performance,” Schaefer said.
Athletes should not assume plain water is always enough.
For high-intensity workouts or in hot conditions, sports drinks or salty snacks are essential for replenishing lost electrolytes.
“If you are practicing more than an hour at a time, electrolyte replenishing through sports drinks can be really beneficial,” Schaefer said. “When you exercise, you lose not only water but also electrolytes through sweat. After an hour or so, it’s important to start replenishing those.”
However, drinking too much plain water can create a medical emergency known as hyponatremia. To avoid this, athletes should incorporate sports drinks or salty snacks into their diet during long, hot days.
Schaefer also advises avoiding caffeine and energy drinks before practice, as they can exacerbate dehydration.
By following these hydration tips, young athletes can stay safe and perform their best as the sports season kicks off.