Keep Those Fluids Flowing

Active kids need to make sure they are getting enough water before, during and even after every practice and game. While there may be different opinions on exactly what to drink, all the experts agree that kids need to keep the fluids flowing while on the court.

Here’s a great “blueprint” to follow to keep your athlete healthy on the court:

1. Before game:

Pre-teens should drink about 4-8 ounces of water 1-2 hours prior to the game; teens should drink about 8-16 ounces before the game. Thirty minutes before tip-off, drink another 4 to 8 ounces.

2. During sport:
To prevent cramping and keep you playing your best, make sure you drink at least 5 to 10 ounces of water for every 20 minutes of active game play.

3. After sports:
Within 2 hours of the practice or game, make sure you drink 20-24 ounces of water to correct any lost fluids.
Kids can get dehydrated very easily and quickly, so be aware of the warning signs:

  • Sticky or dry mouth
  • Increased thirst
  • Decreased urine output and dark yellow urine
  • Feelings of lower energy (lethargy)
  • Poor concentration
  • Headache
  • Muscle cramps

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