When it comes to performance, hydration is one of the most overlooked—and most important—factors in youth sports. Even mild dehydration can lead to fatigue, slower reaction time, cramping, and poor decision-making on the field. And kids are especially vulnerable because they don’t always recognize when they’re thirsty until it’s too late. Whether it’s a long practice in the sun or back-to-back games in a tournament, staying properly hydrated can be the difference between showing up strong or burning out early.
To help parents and athletes stay ahead of the curve, we’ve rounded up four trusted resources that break down the how, when and what of sports hydration—with tips that are realistic, science-based, and easy to apply.
Johns Hopkins Medicine: Sports and Hydration for Athletes
What it is: A helpful Q&A from Johns Hopkins Medicine featuring Rayven Nairn, a registered dietitian who works with athletes on optimizing performance through nutrition and hydration. The article breaks down the essentials—how much to drink, what kind of fluids to prioritize and how to tell if your athlete is dehydrated.
Why we like it: It’s clear, credible, and grounded in science. Rayven explains not just what to do, but why hydration plays such a huge role in athletic performance—especially in preventing fatigue, cramping, and overheating. Parents will appreciate the straightforward advice and myth-busting tone (hint: sports drinks aren’t always necessary). It’s a quick read with lasting takeaways, backed by one of the top medical institutions in the country.
Hydration is the Most Important Piece of the Diet Equation
What it is: A straightforward, parent-friendly guide from Princeton FC that outlines exactly how much kids should be drinking before, during and after practices or games.
Why we like it: Even though it’s written for soccer families, this advice easily applies to any youth sport. What makes it stand out is how practical it is—you’ll find real numbers and timing (like “8 oz every 20 minutes”) rather than vague tips. It’s the kind of clear, no-fluff guidance parents are always looking for when they’re packing water bottles and wondering if it’s enough.
