How Much Water Does Your Athlete Really Need Before Practice?💧
- Dawn Weatherwax, RD,LD,ATC,CSCS
- Aug 24
- 3 min read
How Much Fluid Does Your Athlete Really Need Before Practice?
Parents, you’re not alone. One of the most common and confusing questions is: “How much water should my athlete drink before practice?” You’ve probably heard everything from “just drink when thirsty” to “chug a whole bottle.” The truth is, both extremes can hurt performance.
The Hidden Problem
Most athletes are already starting practice dehydrated:
76% wake up at least 1% dehydrated
66% stay dehydrated the rest of the day
Even being just 1% dehydrated can drop performance by up to 15%.
If your athlete says they’re thirsty, they may already be 2–4% dehydrated—and that’s enough to slow reaction time, drain energy, and increase injury risk.
Simple, Science-Backed Hydration Steps
Up to 60 minutes before practice
Give 10–20 oz of fluids (about a standard bottle).
Include 100–500 mg sodium (from lightly salted foods, pretzels, sports drinks, or electrolyte products). Sodium helps the body hold onto fluids instead of flushing them out.
15 minutes before practice
Top off by sipping another 5–10 oz if needed.
Daily needs
Aim for ½ your athlete’s body weight in fluid ounces per day (e.g., 80 oz if they weigh 160 lbs).
Fluids count as more than water
Water, milk, unsweetened tea, smoothies, sports drinks, protein shakes, and juice all help hydration.
✅ Quick check: Pale yellow urine = good. Dark = needs more. Clear = maybe too much.
Why It Matters
Proper hydration isn’t just about quenching thirst—it’s about protecting your athlete’s speed, focus, energy, and safety.
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Your athlete deserves to start every practice fueled, hydrated, and ready to perform.
Hydration FAQs for Youth Athletes & Parents
1. How much water should my athlete drink before practice?
Up to 60 minutes before practice, aim for 10–20 oz of fluids plus some sodium. At 15 minutes before, top off by sipping another 5–10 oz if needed. If they’re already thirsty, they’re already behind.
2. How much should my athlete drink during practice?
A beginning step is 10–20 oz per hour of activity. This baseline should be adjusted for age, body size, sweat rate, and sport. Heavy gear, heat, and longer sessions increase needs.
3. How much fluid should athletes get daily?
A simple rule: ½ body weight in ounces each day (e.g., 80 oz for a 160-lb athlete). Spread it out across meals and snacks instead of drinking all at once.
4. Why is sodium important for hydration?
Sodium helps the body hold onto fluids instead of flushing them out. Before practice, include 100–500 mg sodium from pretzels, broth, sports drinks, or electrolyte products.
5. Is thirst a good indicator of hydration?
No. By the time an athlete feels thirsty, they may already be 2–4% dehydrated—enough to slow reaction time and increase injury risk. Use planned sips, not thirst, as the guide.
6. What counts as fluids besides water?
Water, milk, unsweetened tea, smoothies, sports drinks, protein shakes, and juice all contribute to hydration. Rotate options your athlete enjoys and tolerates.
7. How do I know if my athlete is hydrated?
Check urine color: pale yellow = good, dark yellow = needs more, crystal clear = maybe too much. Also watch for fatigue, headaches, cramps, and irritability as dehydration signs.
8. Can athletes overhydrate?
Yes. Drinking too much plain water without sodium can dilute blood sodium (hyponatremia). Encourage steady sips with some electrolytes, not chugging gallons.
9. Should kids use sports drinks every day?
Not always. For short or light practices, water is usually enough. For long (>60 min), hot, or intense sessions, sports drinks with sodium and carbs can help.
10. Who can personalize hydration for my athlete?
Every athlete sweats differently. A Sports RD can customize fluids, electrolytes, and timing for your child’s sport, size, and climate so they’re always prepared.
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