GOOD IN BALANCE

You've heard "stay hydrated" a thousand times. But nobody actually tells you how much water you need, when to drink it, or whether those neon sports drinks are helping or just pumping you full of sugar.

Here's what you actually need to know about hydration as a teen athlete--backed by science, not marketing.

How Much Water Do Teen Athletes Actually Need?

The old "8 glasses a day" rule doesn't work for athletes. Your needs depend on body weight, activity level, and climate.

Real talk: Most teen athletes are chronically under-hydrated. If you're only drinking when you're thirsty during practice, you're already behind.

The 24-Hour Hydration Strategy

Hydration isn't just about what you drink during practice. It's what you do all day.

Morning (Before School)

• Drink 16-20 oz within 30 minutes of waking up
• Your body lost water overnight--rehydrate first thing
• If you have morning practice, add another 8-16 oz

Throughout the School Day

• Bring a water bottle to class (seriously, carry it everywhere)
• Aim for 32-40 oz during school hours
• If your pee is dark yellow, drink more

Pre-Practice (2-3 Hours Before)

• Drink 16-20 oz about 2 hours before practice
• This gives your body time to absorb it and pee out excess
• Don't chug water 10 minutes before--you'll just slosh around

During Practice/Games

• Drink 7-10 oz every 15-20 minutes
• Don't wait until you're thirsty--thirst = already dehydrated
• Workouts under 60 min = water is fine
• Workouts over 60 min or intense heat = add electrolytes

Post-Practice

• Drink 20-24 oz within 30 minutes of finishing
• For every pound lost during practice, drink 16-20 oz
• Include electrolytes if you sweated heavily

Do You Actually Need Sports Drinks?

Depends on what you're doing.

Water is enough if:

• Your workout is under 60 minutes
• You're not in extreme heat
• You're eating regular meals with salt

Add electrolytes if:

• Workout is over 60-90 minutes
• You're in hot, humid conditions
• You're a heavy sweater (salt stains on clothes/hat)
• Multiple practices in one day (two-a-days)

Skip the sugar bombs: Most sports drinks (Gatorade, Powerade) have 34g of sugar per bottle. That's 8+ teaspoons. You don't need that much sugar unless you're doing endurance sports (2+ hour events).

Better Hydration Options

Signs You're Dehydrated

Don't wait for obvious thirst. Watch for these:

• Dark yellow pee -- should be light yellow or clear
• Dry mouth or lips -- drink before this happens
• Headache -- often dehydration, not hunger
• Fatigue during practice -- lack of water = lack of energy
• Dizziness -- serious sign, drink immediately
• Muscle cramps -- electrolyte imbalance, add salt

If you're checking off multiple symptoms, you're behind on hydration. Drink 16-24 oz immediately.

What About Cramping?

Muscle cramps during or after practice = usually electrolyte imbalance, not just dehydration. You're losing sodium, potassium, and magnesium through sweat.

Fix it:

• Add salt to your meals (or eat salty snacks)
• Use electrolyte drinks during long practices
• Eat potassium-rich foods: bananas, potatoes, yogurt
• Consider a magnesium supplement if cramping persists

The Best Routine (Simple Version)

If you remember nothing else, do this:

1. Carry a water bottle everywhere -- If it's not with you, you won't drink
2. Drink 16-20 oz when you wake up -- Start the day hydrated
3. Sip throughout the day -- Don't wait until practice
4. Drink every 15-20 min during practice -- Set a timer if needed
5. Check your pee color -- Light yellow = good
6. Add electrolytes for workouts over 60 min -- Skip the sugar bombs

Gear That Helps You Stay Hydrated

The Bottom Line

Hydration isn't complicated, but most athletes get it wrong. Don't chug water right before practice and think you're good. Drink consistently all day, add electrolytes for long/hot workouts, and pay attention to what your body is telling you.

Performance starts with hydration. If you're dehydrated, you're slower, weaker, and more likely to cramp. Fix your hydration, and everything else gets easier.

Written by Erin Albert, RD

Registered Dietitian with 15+ years experience helping busy families find balance. Mom of twins who gets the real-life struggles of feeding a family.

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