Dehydration can have serious consequences, and young athletes tend to not drink enough fluids before, during and after sports activities. Here are some general guidelines for how much of a sports drink or water they should consume.

1. YOUTH SPORTS
HYDRATION GUIDE
ADOLESCENTS
(about ages 13 to 18)
CHILDREN
(about ages 6 to 12)
2 HOURS
before participation
16 ounces 8 ounces
20 MINUTES
before participation
8 to 10 ounces 4 to 8 ounces
During participation 6 to 12 ounces per 20 minutes 4 ounces per 20 minutes
After participation 20 to 24 ounces, within 2
hours, for every pound lost
16 to 20 ounces, within 2
hours, for every pound lost
75 percent
Percentage of athletes ages
8 to 18 who are dehydrated
even before activity begins
45 percent
Amount by which fluid intake
is increased when flavoring is
added to water
3 percent
Amount of body weight lost
through exertion before an
athlete faces a significantly
higher risk of heat-related illness*
50 percent
Amount by which fluid intake
is increased when beverages
are cold vs. warm
Dehydration can have serious consequences, and young athletes tend to not
drink enough fluids before, during and after sports activities. Here are some general
guidelines for how much of a sports drink or water they should consume.
* Can occur sooner if not properly hydrated before activity begins
Sources: International Journal of Sports Physical Therapy, American College of Sports Medicine, National
Federation of State High School Associations, American Journal of Preventive Medicine, University of
South Carolina, National Athletic Trainers’ Association
www.ciscoathletic.com