Hydration

When it comes to keeping hydrated WATER IS BEST! The amount of water you should drink is dependent on several factors including age and activity. 

Typically, children should be aiming to drink at least 6-8 glasses of water or water-based fluid per day, but during sports or other physical activities, children will need additional water to prevent dehydration. Children aged 9-12 generally need to drink about 3–8 ounces of water every 20 minutes to stay hydrated while teenagers will need to drink about 34–50 ounces per hour.

It is helpful to stay well hydrated in the days and hours before activity begins. While playing at the park may not bring the same level of intensity, if your child is sweating, make sure they are adequately replacing fluids.

For adults, 2 to 2.5 litres of fluid, of which at least should be 1.5 litres of water, is recommended per day. 

Signs of dehydration

It is important to recognise the signs of dehydration so they can be addressed quickly.

As children get older, they will be able to tell you how they are feeling but it is still necessary to keep an eye on them especially during warmer weather. Symptoms of dehydration in children include:

• Dry lips or sticky mouth
• Less urination or dark-coloured urine – remember urine should be very light yellow, almost clear
• Sleepy and irritable
• Flushed skin

In teenagers, dehydration is a big risk especially if they do high-intensity workouts or heavy team practices. The most common symptoms of dehydration are:

• Dry lips or mouth
• Light headedness
• Cramps
• Thirst
• Dark or less urine
• Headache
• Rapid pulse
• Flushed skin
• Feeling excessively hot or cold

What about sports & energy drinks?

There are several different brands and types of sports and energy drinks out there, but they are of absolutely no benefit to children, and they should not be encouraged to drink them. These drinks are high in carbohydrates (sugars) and caffeine and can have an adverse effect on a child’s health. 

The high sugar content raises the risk of obesity as well as tooth decay, while the caffeine content can be as high as 500mg – the equivalent of around 14 cans of regular fizzy soft drinks. Too much caffeine in children can have serious consequences and lead to side effects such as:

• Increased blood pressure
• Sleep disturbances
• Headaches and stomach aches
• Injury due to hyperactivity

Nutritionists and scientists tell us that water or water-based fluids are recommended for children during exercise, and as such we ask that you refrain from purchasing energy drinks for your children, instead sending them to training and matches with re-fillable water bottles.

Further information on sports and energy drinks can be found here: