Hydration Habits That Make a Difference

Hydration is one of the most overlooked aspects of youth sports nutrition, but it plays a massive role in how well kids perform. Even a small amount of dehydration can reduce energy, focus, and endurance. Young athletes often wait until they’re thirsty to drink, but by then, it’s already too late. Thirst is a late signal, so building hydration habits into their daily routine is key.

Here are a few simple tips:

• Start early: Drink a glass of water with breakfast.

• Stay steady: Carry a water bottle to school and practice.

• Post practice hydration: Replenish with water or a low sugar sports drink if it was a long or intense session.

Avoid high caffeine energy drinks and sugary sodas because they can actually dehydrate and mess with energy levels. For longer training sessions, anything over an hour, electrolytes become more important. Staying hydrated helps athletes think faster, move better, and stay safe. It’s not just what you eat, it’s what you drink too.