Full Game • No Cramps: A Comprehensive Guide to Hydration and Sodium for Young Athletes
- Dawn Weatherwax, RD,LD,ATC,CSCS
- Sep 18
- 5 min read
Updated: Oct 6
Cramps during activity are usually a result of a fluids + sodium mismatch (plus fatigue).
“He played the full game—no cramping. Thank you!” —Parent
Understanding the Problem: What Parents Tell Me
“He cramps late—heat and tournaments are even worse.”
“We drink tons of water and it still happens.”
“Headaches, puffy fingers, bathroom runs, upset stomach.”
“What’s right: pickle juice, sports drink, tablets, salt?”
The Hidden Issue: Simple Science Behind Hydration
Sweat removes water and sodium. If you replace only water, blood sodium can drop, causing muscles to misfire—especially when tired. Sodium loss is personal; one bottle doesn’t fit all.
How Common is Cramping? Quick Stats—Especially Under 18
Youth/HS heat events: Heat cramps are a significant share of exertional heat problems in kids/teens.
HS Football: Highest heat-illness risk in preseason; cramps are a major portion.
Context from Other Sports: Triathlon ~20% report cramps; marathon/endurance ~18–70%; American football cohorts 30–53% (definitions vary—personal testing matters).
Real Solutions: Sample Game-Day Plan—Start at Breakfast
As a general rule of thumb, aim for ½ your body weight (lb) in total fluid ounces per day. For example, a 150 lb athlete should aim for 75 oz of fluid per day (excluding practice and game hydration). Aim for an additional 16-32 oz of fluid per hour of activity.
Fluid Intake Guidelines
⏱️ Spread fluid intake throughout the day with 16-32 oz within the first 3 hours of your day.
During activity, do not exceed 32 oz per hour.
Sample Game-Day Plan
Wake → + the first 3 hrs (breakfast window)
Drink 16–32 oz total.
Include 500–1000 mg sodium across those drinks/foods.
+3 → +6 hrs (9a–12p)
Drink 16–32 oz.
Add ~500 mg sodium.
12p → 3p (mid-day)
Add ~1000 mg sodium with your fluids/foods.
3p → 6p (late afternoon)
Drink 16–32 oz.
Add ~500 mg sodium.
6p → 7p (pre-game)
Drink 16–20 oz.
Add ~500 mg sodium.
Game (7p → Final Whistle)
Drink ~16–32 oz per hour (do not exceed 32 oz/hr).
Include ~500 mg sodium per hour.
Notes to Make This Easy
Fluids can be: water, unsweetened tea, milk/lactose-free milk, nut milks, sports drinks, smoothies, protein shakes.
Sodium can come from foods (pretzels, broth, pickles, tomato juice, tortilla + cheese), a measured pinch of table salt in a 16–24 oz bottle (⅛ tsp ≈ 290 mg; ¼ tsp ≈ 580 mg), or a clearly labeled electrolyte mix.
Practice your exact choices before game day.
Weight & Safety Checks
Aim to finish near start weight (avoid >~2% loss).
Never end ≥ 2 lb heavier than start—likely too much plain water.
Post-game: Replace about 24 oz of fluid per pound lost over the next few hours (not all in the first hour).
- First hour rule: Replace ~1 lb (≈ 24 oz).
- Easy option: 24 oz chocolate milk (carbs + protein + sodium + fluid).
Conclusion: The Key to Preventing Cramps
Water alone isn’t the fix. Start at breakfast, spread fluids throughout the day, add sodium, and stay within safe daily/hourly caps. Track weight change and adjust. If cramps continue after 1–2 practices or games, stop guessing—test and personalize so your athlete finishes every game strong.
Important: This article is a starting template, not medical advice or a guarantee. For reliable results, book a consultation for sweat-sodium testing and a personal plan. In my practice, athletes who complete testing + follow the plan have reported no cramping in games. Results vary; consultation required.
Action: Do These Now
💧 Free Hydration Guide (30 liquid options): Click Here!
📺 Watch Food for Speed TV (YouTube): Food for Speed TV
🧪 Testing & Consultation (SN2Go / DWSNA): SN2Go
💊 Supplements (Fullscript): Fullscript
Pain Points We Directly Solve
Late-game cramps and heat-day collapse
“Water-only” plans that backfire
Confusing product choices
Low-cost travel options
Faster recovery for back-to-back games
Authority Boosters
Dawn Weatherwax, RD, LD, ATC, CSCS — Sports Dietitian, Athletic Trainer, Strength & Conditioning Specialist
Host, Food for Speed TV — fast, clear episodes for families
Testing + plan → families report cramp-free games when they follow it
Mission: Remove every barrier with simple, safe, science-based steps
🎥 Watch Athlete Testimonials
See how we helped Levi overcome game day cramping at Food for Speed TV. 👉 Food for Speed TV YouTube
Work with Me / Watch What Works
Food for Speed TV (YouTube) — real stories, snack systems, hydration fixes
Fuel to Win Quiz (+30 Days Free) — find your athlete’s biggest fuel gap fast
SN2Go (Services & Academy) — book testing & a plan
Supplements (trusted dispensary) — Fullscript store
Super Patches (optional support for calm/focus/defense/gut/strength/allergies)
💬 Why Listen to Me?
I'm Dawn Weatherwax — an internationally recognized registered dietitian, strength coach, and athletic trainer with over 20 years helping athletes reach their full potential. I’ve helped thousands of young athletes:
Build lean muscle
Stay injury-free
Perform at the highest level — without fads or extreme diets
I created Food for Speed TV and the Dawn Weatherwax's Sports Nutrition Academy to give real families real solutions — not just the elite few.
❓ Frequently Asked Questions
Why does my athlete cramp even when they “drink a lot”?
Water alone can dilute sodium. Cramps often come from a fluids + sodium mismatch plus fatigue. Include sodium with fluids and spread intake across the day.
What should they drink?
Water, unsweetened tea, milk/lactose-free milk, nut milks, sports drinks, smoothies, protein shakes. Choose options that list sodium, or add a measured pinch of table salt to 16–24 oz (⅛ tsp ≈ 290 mg; ¼ tsp ≈ 580 mg).
What should they do after the game?
Replace ~24 oz per pound lost over a few hours (not all in the first hour). A simple start: 24 oz chocolate milk (carbs, protein, sodium, fluid).
How do we know if we over- or under-hydrated?
Aim to finish near start weight (avoid >~2% loss). If they end ≥2 lb heavier, they likely over-drank plain water—pull back and include sodium.
Are salt tablets/pickle juice necessary?
Not required. Many athletes do fine with foods + drinks that clearly list sodium or with a measured pinch of salt in a 16–24 oz bottle. Practice options in training.
How do we estimate sweat needs at home?
Weigh before and after practice, track fluid in and bathroom out. Use that to target ~16–32 oz per hour next time, and include ~500 mg sodium per hour.
When do we need professional help?
If cramps persist after 1–2 practices/games, stop guessing. Book sweat-sodium testing and a personalized hydration plan for reliable results.
Where can I learn more about fueling for performance?
🎥 Watch Food for Speed TV on YouTube
🎓 Join Dawn Weatherwax’s Sports Nutrition Academy (DWSNA)
🧪 Get 1-on-1 testing and support at Sports Nutrition 2Go
📍 Liberty Township, OH | ☎️ 513.779.6444 | ✉️ info@sn2g.com
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