Sports hydration tips for practice and game day

Hydration tips for kids and teens who play sports

Before practice or game day

Get plenty of fluids in the days before your sports practice or activity. Make sure you’re also eating water-rich fruits and vegetables, like watermelon and berries.

During practice or your game

Make sure to take a fluid break every 15 to 20 minutes throughout practice and games. 

After practice or your game

Try to hydrate with water. If you don’t like water, flavored water is fine.

Chocolate milk, low-sugar sports drinks and a salty snack are also great recovery fuel after your practice and game. Avoid sugary drinks, energy drinks and carbonated beverages that can upset your stomach.

The guidance on this page has been clinically reviewed by CHOC pediatric experts.

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